{"id":2004,"date":"2025-03-16T12:00:00","date_gmt":"2025-03-16T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=2004"},"modified":"2025-03-16T12:00:00","modified_gmt":"2025-03-16T12:00:00","slug":"weekly-programming-157","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-157\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

Monday 3\/17\/2025<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Hang Squat Clean, 4 sets of 3, building<\/p>\n\n\n\n

A2. Handstand Push Up, 4 sets of 5-7<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

4 Round For Time<\/p>\n\n\n\n

12 Hang Squat Cleans (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

12 Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n

24\/20 Calorie Row<\/p>\n\n\n\n

Tuesday 3\/18\/2025<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Deadstop Deadlift, 3 sets of 7, across<\/p>\n\n\n\n

A2. Supinated Pull Up, 3 sets of 5-7 (Rx+ weighted)<\/p>\n\n\n\n

Partner Conditioning<\/em><\/p>\n\n\n\n

20 minute AMRAP<\/p>\n\n\n\n

100 Goblet Reverse Lunges (24\/16, Rx+ Dual)<\/p>\n\n\n\n

100 Toes to Bar<\/p>\n\n\n\n

100 AKBS<\/p>\n\n\n\n

300 Double Unders<\/p>\n\n\n\n

Wednesday 3\/19\/2025<\/strong><\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

2RFT:<\/p>\n\n\n\n

400\/500m Ski<\/p>\n\n\n\n

50m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

18\/24 Air Bike Calories<\/p>\n\n\n\n

30 DB Power Snatch @ 30\/50lb<\/p>\n\n\n\n

400\/500m Row<\/p>\n\n\n\n

30 Goblet Step-ups @ 16\/24kg<\/p>\n\n\n\n

200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n

30 Half Burpees<\/p>\n\n\n\n

30 Double Dumbbell Deadlift @ 2×16\/2x24kg<\/p>\n\n\n\n

30 Wall Ball @ 14\/20lb<\/p>\n\n\n\n

\u00a0<\/em><\/p>\n\n\n\n

Thursday 3\/20\/2025<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Dual Kettlebell Push Press, 3 sets of 8-10\/side, building<\/p>\n\n\n\n

A2. Goblet Curtsy Squat, 3 sets of 5-7\/side, building<\/p>\n\n\n\n

A3. L-Hang, 3 sets of 20-30 seconds<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

EMOM for 20<\/p>\n\n\n\n

M1 – M5: 1 Snatch Pull + 1 Power Snatch<\/p>\n\n\n\n

M6 – M10: 1 Snatch High Pull + 1 Hang Power Snatch<\/p>\n\n\n\n

M11 – M15: 1 Power Snatch + 1 Hang Power Snatch<\/p>\n\n\n\n

M16 – M20: 1 Power Snatch<\/p>\n\n\n\n

Friday 3\/21\/2025<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

Back Squat<\/p>\n\n\n\n

Build to a heavy set of 5 then perform an AMRAP with 80% of that weight<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

For Time<\/p>\n\n\n\n

50 Overhead Squats (45\/33, Rx, 75\/55)<\/p>\n\n\n\n

40\/32 Calorie Row<\/p>\n\n\n\n

30 Pull Ups<\/p>\n\n\n\n

25 Overhead Squats<\/p>\n\n\n\n

20\/16 Calorie Row<\/p>\n\n\n\n

15 Pull Ups<\/p>\n\n\n\n

Saturday 3\/22\/2025<\/strong><\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

For time:<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

1000m Ski<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

50m Sled Push\/Pull @ 3\/5 plates<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

80m Burpee Broad Jump<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

100m Sandbag Walking Lunges @ 10\/20kg<\/p>\n\n\n\n

1000m Row<\/p>\n\n\n\n

100 Wall Ball @ 14\/20lb<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 3\/17\/2025 Strength A1. Hang Squat Clean, 4 sets of 3, building A2. Handstand Push Up, 4 sets of 5-7 Condition…<\/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-2004","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\/2004","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=2004"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/2004\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=2004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=2004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=2004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}