{"id":1944,"date":"2025-01-19T12:00:00","date_gmt":"2025-01-19T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1944"},"modified":"2025-01-19T12:00:00","modified_gmt":"2025-01-19T12:00:00","slug":"weekly-programming-149","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-149\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-3-of-6\">Week # 3 of 6<\/h2>\n\n\n\n<p><strong>Monday 1\/20\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>Build to a heavy set of 3 then perform an AMRAP with 70% of that weight<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Fire Chief&#8221;<\/p>\n\n\n\n<p>Every 3 minutes for 6 Rounds<\/p>\n\n\n\n<p>3 Burpees<\/p>\n\n\n\n<p>18 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>7 Toes to Bar<\/p>\n\n\n\n<p>9 Goblet Squats (50\/35)<\/p>\n\n\n\n<p><strong>Tuesday 1\/21\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Push Press<\/p>\n\n\n\n<p>Build to a heavy set of 5 then perform an AMRAP push press with 75% of that weight<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>5 Shoulder to Overhead (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>10 Back Squats<\/p>\n\n\n\n<p>15\/12 Calorie Row<\/p>\n\n\n\n<p><strong>Wednesday 1\/22\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. 9&#8242; AMREP: SKI + SLED<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1200\/1500m Ski<\/li>\n\n\n\n<li>50m Sled Push<\/li>\n<\/ul>\n\n\n\n<p>B. 9&#8242; AMREP: BIKE + DBSNATCH<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60\/80 Assault Bike Calories<\/li>\n\n\n\n<li>50 One Arm Dumbbell Snatch @ 12\/16kg<\/li>\n<\/ul>\n\n\n\n<p>C. 9&#8242; AMREP: BURPEES + ROWS<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>80 Burpees<\/li>\n\n\n\n<li>50 Double Kettlebell Bentover Rows @ 2&#215;12\/2x16kg<\/li>\n<\/ul>\n\n\n\n<p>C. 9&#8242; AMREP: ROW + WALL BALL<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1200\/1500m Row<\/li>\n\n\n\n<li>50 Wall Ball @ 14\/20lb<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 1\/23\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Hang Squat Clean, 3 sets of 3, building<\/p>\n\n\n\n<p>A2. Single Arm Ring Row, 3 sets of 8-10\/sid3<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Partner Workout<\/p>\n\n\n\n<p>16 minute AMRAP<\/p>\n\n\n\n<p>6 Pull Up (Rx+ Chest to Bar)<\/p>\n\n\n\n<p>12 AKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n<p>24 Double Unders<\/p>\n\n\n\n<p><strong>Friday 1\/24\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Back Rack Reverse Lunge, 3 sets of 5\/side, across<\/p>\n\n\n\n<p>A2. Push Up, 3 sets of 2 RIR (Rx+ Dumbbell Deficit, Rx++ Feet Elevated on 30 inch box, hands on parallettes, 1 and 1\/4 reps)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Gwen&#8221;<\/p>\n\n\n\n<p>15-12-9 for Load<\/p>\n\n\n\n<p>Clean and Jerk (unbroken)<\/p>\n\n\n\n<p><strong>Saturday 1\/25\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>4RFT:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500m Run (racers: 1000m) or 20\/24 Echo Bike Calories<\/li>\n\n\n\n<li>500m Ski<\/li>\n\n\n\n<li>50 Headcutters @ 12\/16kg<\/li>\n\n\n\n<li>40m Sandbag Walking Lunge<\/li>\n\n\n\n<li>30 Bench Pulls @ 2x12kg\/2x16kg<\/li>\n\n\n\n<li>20 Burpee Broad Jumps<\/li>\n\n\n\n<li>12m Sled Pull @ 3\/5 plates<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 3 of 6 Monday 1\/20\/2024 Strength Deadlift Build to a heavy set of 3 then perform an AMRAP with 70% of that weight Condition&#8230;<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[8],"class_list":["post-1944","post","type-post","status-publish","format-standard","hentry","category-wod","tag-crossfit-programming"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1944","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1944"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1944\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1944"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1944"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1944"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}