{"id":1963,"date":"2025-02-09T12:00:00","date_gmt":"2025-02-09T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1963"},"modified":"2025-02-09T12:00:00","modified_gmt":"2025-02-09T12:00:00","slug":"weekly-programming-152","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-152\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-6-of-6\">Week # 6 of 6<\/h2>\n\n\n\n<p><strong>Monday 2\/10\/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 single<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>4 Rounds<\/p>\n\n\n\n<p>12 Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>12 Pull Ups<\/p>\n\n\n\n<p>12\/9 Calorie Row<\/p>\n\n\n\n<p>Rest 1 minute b\/w rounds<\/p>\n\n\n\n<p><strong>Tuesday 2\/11\/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 3<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>100 Double Unders<\/p>\n\n\n\n<p>50 Wall Balls (20\/14)<\/p>\n\n\n\n<p>25 Ring Dips<\/p>\n\n\n\n<p><strong>Wednesday 2\/12\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. 4RFT, resting 60sec between rounds of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Goblet Squats @ 16\/24kg<\/li>\n\n\n\n<li>20 Double Dumbbell Bench Press @ 2&#215;20\/2x35lb<\/li>\n\n\n\n<li>20 Gorilla Rows @ 2x16kg\/2x24kg<\/li>\n\n\n\n<li>14\/20 Assault Bike Calories<\/li>\n<\/ul>\n\n\n\n<p>B. 4RFT, resting 60sec between rounds of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Bulgarian Split Squats @ 2&#215;20\/2x35lb<\/li>\n\n\n\n<li>14\/20 Ski or Row Calories<\/li>\n\n\n\n<li>60sec Front-rack Hold @ 2x12kg\/2x16kg<\/li>\n\n\n\n<li>60sec Farmer Hold @ 2x16kg\/2x32kg<\/li>\n\n\n\n<li>25m Sled Push @ 3\/5 plates<\/li>\n<\/ul>\n\n\n\n<p><em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Thursday 2\/13\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Hang Squat Clean, Find a 3RM<\/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>Bergeron Beep Test<\/p>\n\n\n\n<p>Death by EMOM<\/p>\n\n\n\n<p>5 Thrusters (75\/55)<\/p>\n\n\n\n<p>5 Pull Ups<\/p>\n\n\n\n<p>5 Burpees<\/p>\n\n\n\n<p>(Rx+ 7-7-7)<\/p>\n\n\n\n<p><strong>Friday 2\/14\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Back Rack Reverse Lunge, Find a heavy set of 5\/side<\/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>12 minute AMRAP<\/p>\n\n\n\n<p>3 Sumo Deadlift (135\/95, Rx+ 225\/155)<\/p>\n\n\n\n<p>6 Toes to Bar<\/p>\n\n\n\n<p>9\/7 Calorie Row<\/p>\n\n\n\n<p><strong>Saturday 2\/15\/2025<\/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>500m Run*\u00a0<\/li>\n\n\n\n<li>1000m Ski (A)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>50m Sled Pull (B)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>80m Burpee Broad Jump (C)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>1000m Row (D)<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>100m Sandbag Walking Lunge (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 # 6 of 6 Monday 2\/10\/2025 Strength Deadlift Build to a heavy single Conditioning 4 Rounds 12 Dumbbell Snatches (50\/35) 12 Pul&#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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