{"id":1952,"date":"2025-01-26T12:00:00","date_gmt":"2025-01-26T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1952"},"modified":"2025-01-26T12:00:00","modified_gmt":"2025-01-26T12:00:00","slug":"weekly-programming-150","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-150\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-4-of-6\">Week # 4 of 6<\/h2>\n\n\n\n<p><strong>Monday 1\/27\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>7 set of 3 with the heaviest weight lifted from week 1 (deload\/quality rep week)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10-9-8-7&#8230;1<\/p>\n\n\n\n<p>Pull Up<\/p>\n\n\n\n<p>Alternating Hang Dumbbell Snatch x2<\/p>\n\n\n\n<p>Double Unders x3<\/p>\n\n\n\n<p><strong>Tuesday 1\/28\/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 3 then perform an AMRAP push jerk with 80% of that weight<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>&#8220;Nancy&#8221;<\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>400m Row<\/p>\n\n\n\n<p>15 Overhead Squats (95\/65)<\/p>\n\n\n\n<p><strong>Wednesday 1\/29\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 Double Dumbbell Push Press @ 2&#215;20\/2&#215;35<\/li>\n\n\n\n<li>30 Ski Calories<\/li>\n\n\n\n<li>30 Burpee Broad Jumps<\/li>\n\n\n\n<li>37m Sled Pull @ 3\/5 plates<\/li>\n\n\n\n<li>30 Sandbag Reverse Lunges @ 10\/20kg<\/li>\n\n\n\n<li>1500m Row<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Double Dumbbell Push Press @ 2&#215;20\/2&#215;35<\/li>\n\n\n\n<li>20 Ski Calories<\/li>\n\n\n\n<li>20 Burpee Broad Jumps<\/li>\n\n\n\n<li>25m Sled Pull @ 3\/5 plates<\/li>\n\n\n\n<li>20 Sandbag Reverse Lunges @ 10\/20kg<\/li>\n\n\n\n<li>1000m Row<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Double Dumbbell Push Press @ 2&#215;20\/2&#215;35<\/li>\n\n\n\n<li>10 Ski Calories<\/li>\n\n\n\n<li>10 Burpee Broad Jumps<\/li>\n\n\n\n<li>12m Sled Pull @ 3\/5 plates<\/li>\n\n\n\n<li>10 Sandbag Reverse Lunges @ 10\/20kg<\/li>\n\n\n\n<li>500m Row<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 1\/30\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. 3 Position Clean, 3 sets of 3, building<\/p>\n\n\n\n<p>A2. Single Arm Ring Row, 3 sets of 8-10\/side<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Partner Workout<\/p>\n\n\n\n<p>4 Rounds<\/p>\n\n\n\n<p>2 minute AMRAP<\/p>\n\n\n\n<p>5 Hang Power Clean (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>10 Front Squat<\/p>\n\n\n\n<p>Toes to Bar with remaining time (Rx+ Bar Muscle Up)<\/p>\n\n\n\n<p>1 minute Rest<\/p>\n\n\n\n<p><strong>Friday 1\/31\/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 (2.5-5lb heavier than last week)<\/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>30-20-10<\/p>\n\n\n\n<p>Bar Facing Burpees<\/p>\n\n\n\n<p>Deadlift (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>Alternating Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n<p><strong>Saturday 2\/1\/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*\u00a0<\/li>\n\n\n\n<li>50m Sled Push (A)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>80m Burpee Broad Jump (B)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>1000m Ski (C)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>50 Double Dumbbell Deadlifts + 100m Farmer Carry @ 2x16kg\/2x24kg (D)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>50 Jumping Pull-ups (E)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>100 Wall Balls<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 4 of 6 Monday 1\/27\/2024 Strength Deadlift 7 set of 3 with the heaviest weight lifted from week 1 (deload\/quality rep week) &#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 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