{"id":1941,"date":"2025-01-12T12:00:00","date_gmt":"2025-01-12T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1941"},"modified":"2025-01-12T12:00:00","modified_gmt":"2025-01-12T12:00:00","slug":"weekly-programming-148","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-148\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

Monday 1\/13\/202<\/strong>5<\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

Deadlift<\/p>\n\n\n\n

Build to a heavy set of 4 then perform an AMRAP with 75% of that weight<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

3 Rounds<\/p>\n\n\n\n

3 minute AMRAP<\/p>\n\n\n\n

1-2-3-4-5…<\/p>\n\n\n\n

Power Clean (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

Chest to Bar Pull Up (Rx+ Bar MU)<\/p>\n\n\n\n

1:30 Rest<\/p>\n\n\n\n

Tuesday 1\/14\/202<\/strong>5<\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

Strict Press<\/p>\n\n\n\n

Build to a heavy set of 3 then perform an AMRAP push jerk with that same weight<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

15 minute AMRAP<\/p>\n\n\n\n

5 Burpee Box Jump Overs<\/p>\n\n\n\n

10 Alternating Hang Dumbbell Clusters (50\/35)<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n\n\n\n

Wednesday 1\/15\/202<\/strong>5<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

E6MOM, move from one cluster to the next.<\/p>\n\n\n\n

A. 3 rounds, 21-15-9 reps, of:<\/p>\n\n\n\n