{"id":1960,"date":"2025-02-02T12:00:00","date_gmt":"2025-02-02T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1960"},"modified":"2025-02-02T12:00:00","modified_gmt":"2025-02-02T12:00:00","slug":"weekly-programming-151","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-151\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-5-of-6\">Week # 5 of 6<\/h2>\n\n\n\n<p><strong>Monday 2\/3\/2025<\/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 2 then perform AMRAP with 65% of that weight<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>Ground to Overhead (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>Calorie Row<\/p>\n\n\n\n<p><strong>Tuesday 2\/4\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Push Jerk<\/p>\n\n\n\n<p>Build to a heavy set of 5 then perform an AMRAP push jerk 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>10 Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>10 Bar Facing Burpees<\/p>\n\n\n\n<p><strong>Wednesday 2\/5\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. E4MOM x 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\/25 Row Calories<\/li>\n\n\n\n<li>25 Wall Balls @ 14\/20lb<\/li>\n<\/ul>\n\n\n\n<p>B. E4MOM x 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18 Sandbag Jumping Good Mornings @ 10kg\/20kg<\/li>\n\n\n\n<li>25 Half Burpees<\/li>\n<\/ul>\n\n\n\n<p>C. E4MOM x 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Push @ 3\/5 plates<\/li>\n\n\n\n<li>25m Sled Pull @ 3\/5 plates<\/li>\n<\/ul>\n\n\n\n<p>D. E4MOM x 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\/25 Ski Calories<\/li>\n\n\n\n<li>25 Goblet Reverse Lunges @ 12kg\/16kg<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 2\/6\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. 3 Position Clean, 3 sets of 3, across<\/p>\n\n\n\n<p>A2. <a href=\"https:\/\/www.youtube.com\/watch?v=MTpg2fM-_F4\" target=\"_blank\" rel=\"noopener\">Commando Pull Up<\/a>, 3 sets of 2 RIR<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10-9-8-7&#8230;1&nbsp;<\/p>\n\n\n\n<p>Wall Ball<\/p>\n\n\n\n<p>Pull Up<\/p>\n\n\n\n<p>Sit Up<\/p>\n\n\n\n<p><strong>Friday 2\/7\/2025<\/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>&#8220;DT&#8221;<\/p>\n\n\n\n<p>5 Rounds For Time<\/p>\n\n\n\n<p>12 Deadlifts (155\/105)<\/p>\n\n\n\n<p>9 Hang Power Cleans<\/p>\n\n\n\n<p>6 Push Jerks<\/p>\n\n\n\n<p><strong>Saturday 2\/8\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5RFT:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500m Run<\/li>\n\n\n\n<li>400\/500m Ski<\/li>\n\n\n\n<li>150m Farmer Carry @ 2x16kg\/2x24kg<\/li>\n\n\n\n<li>30m Burpee Broad Jump<\/li>\n\n\n\n<li>25m Sled Pull @ 3\/5 plates<\/li>\n\n\n\n<li>30 Wall Balls @ 14\/20lb<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 5 of 6 Monday 2\/3\/2025 Strength Deadlift Build to a heavy set of 2 then perform AMRAP with 65% of that weight Conditioning &#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-1960","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\/1960","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=1960"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1960\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1960"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}