{"id":1978,"date":"2025-03-09T12:00:00","date_gmt":"2025-03-09T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1978"},"modified":"2025-03-09T12:00:00","modified_gmt":"2025-03-09T12:00:00","slug":"weekly-programming-156","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-156\/","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 3\/10\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength\/Conditioning<\/em><\/p>\n\n\n\n<p>8 EMOM<\/p>\n\n\n\n<p>Odd: 1 Hang Squat Clean + 1 Front Squat (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n<p>Even: 30-45 second handstand hold (Rx+ Handstand Walk)<\/p>\n\n\n\n<p>3 minute rest<\/p>\n\n\n\n<p>8 EMOM<\/p>\n\n\n\n<p>Odd: 10 Alternating Pistol Squat<\/p>\n\n\n\n<p>Even: 10-15 Hand Release Push Ups<\/p>\n\n\n\n<p>3 minute rest<\/p>\n\n\n\n<p>12 EMOM<\/p>\n\n\n\n<p>M1: 10 Alternating Front Rack Reverse Lunges (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>M2: 30-50 Double Unders<\/p>\n\n\n\n<p>M3: 12-15 Ab-Mat Sit Ups<\/p>\n\n\n\n<p><strong>Tuesday 3\/11\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Deadstop Deadlift, 3 sets of 7, building<\/p>\n\n\n\n<p>A2. Supinagted Pull Up, 3 sets of 5-7 (Rx+ weighted)<\/p>\n\n\n\n<p><em>Partner Conditioning<\/em><\/p>\n\n\n\n<p>22 minute AMRAP<\/p>\n\n\n\n<p>4 Toes to Bar (Rx+ 2 Bar Muscle Up)<\/p>\n\n\n\n<p>4 Alternating Single Arm Devils Press (50\/35)<\/p>\n\n\n\n<p>8\/6 Calorie Row<\/p>\n\n\n\n<p>Note: alternate rounds<\/p>\n\n\n\n<p><strong>Wednesday 3\/12\/2025<\/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>400\/500m Ski<\/li>\n\n\n\n<li>25m Sled Push AHAP<\/li>\n<\/ul>\n\n\n\n<p>B. E4MOM x 3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>16 Dumbbell Bench Press @ 2&#215;20\/2x35lb<\/li>\n\n\n\n<li>20 Jumping Pull-ups<\/li>\n<\/ul>\n\n\n\n<p>C. E4MOM x 3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100m Front-loaded Carry @ 2&#215;12\/2x16kg\u00a0<\/li>\n\n\n\n<li>100m Farmer Carry @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>16 One Arm Overhead Reverse Lunges @ 12\/16kg<\/li>\n<\/ul>\n\n\n\n<p>D. E4MOM x 3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>400\/500m Row<\/li>\n\n\n\n<li>20 Alternating Knee-tucks &amp; Pikes on rower<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 3\/13\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Dual Kettlebell Push Press, 3 sets of 8-10\/side, building<\/p>\n\n\n\n<p>A2. Goblet Curtsy Squat, 3 sets of 5-7\/side, building<\/p>\n\n\n\n<p>A3. L-Hang, 3 sets of 20-30 seconds<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>4 Rounds For Time<\/p>\n\n\n\n<p>10 Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>10 Shoulder to Overhead<\/p>\n\n\n\n<p>20 Box Step Ups<\/p>\n\n\n\n<p><strong>Friday 3\/14\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>CrossFit Open 25.2<\/p>\n\n\n\n<p><strong>Saturday 3\/15\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 Wall Ball @ 14\/20lb<\/li>\n\n\n\n<li>500m Row<\/li>\n\n\n\n<li>60m Sandbag Walking Lunge @ 10\/20kg 500m Run<\/li>\n\n\n\n<li>1000m Ski<\/li>\n\n\n\n<li>200m Farmer Carry @ 2x24kg\/2x32kg<\/li>\n\n\n\n<li>1000m Run<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200m Farmer Carry @ 2x24kg\/2x32kg<\/li>\n\n\n\n<li>50m Sled Pull @ 3\/5 plates<\/li>\n\n\n\n<li>500m Run<\/li>\n\n\n\n<li>60m Burpee Broad Jump<\/li>\n\n\n\n<li>500m Row<\/li>\n\n\n\n<li>50 Wall Ball @ 14\/20lb<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 3 of 6 Monday 3\/10\/2025 Strength\/Conditioning 8 EMOM Odd: 1 Hang Squat Clean + 1 Front Squat (135\/95, Rx+ 185\/125) Even: 30&#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-1978","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\/1978","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=1978"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1978\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}