{"id":4953,"date":"2022-04-10T12:00:00","date_gmt":"2022-04-10T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1345"},"modified":"2022-04-10T12:00:00","modified_gmt":"2022-04-10T12:00:00","slug":"weekly-programming-7","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-7\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

INTERIM WEEK # 1 of 1<\/h2>\n\n\n\n

INTERIM WEEK<\/strong><\/p>\n\n\n\n

Monday 4\/11\/2022<\/strong><\/p>\n\n\n\n

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

Overhead Squat<\/p>\n\n\n\n

3-3-2-2-1-1-1, building<\/p>\n\n\n\n

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

30-20-10 reps for time of:<\/p>\n\n\n\n

Overhead Squats (45\/35. Rx+ 75\/55)<\/p>\n\n\n\n

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

Tuesday 4\/12\/2022<\/strong><\/p>\n\n\n\n

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

A1. Bent Over Supinated Barbell Row, 4 sets of 10, building<\/p>\n\n\n\n

A2. Russian Kettlebell Swing, 4 sets of 15, AHAP<\/p>\n\n\n\n

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

15 minute AMRAP:<\/p>\n\n\n\n

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

7 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

9 Calorie Row<\/p>\n\n\n\n

Wednesday 4\/13\/2022<\/strong><\/p>\n\n\n\n

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

30 minute AMRAP:<\/p>\n\n\n\n

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

50 Alternating Dumbbell Snatch<\/p>\n\n\n\n

50 Alternating Dumbbell Box Step Ups<\/p>\n\n\n\n

note: switch every minute<\/p>\n\n\n\n

Thursday 4\/14\/20222<\/strong><\/p>\n\n\n\n

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

20 minutes building to a heavy weight of the following complex:<\/p>\n\n\n\n

3 Hang Squat Cleans<\/p>\n\n\n\n

5 Push Jerks<\/p>\n\n\n\n

7 Front Squats<\/p>\n\n\n\n

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

10 Rounds For Time:<\/p>\n\n\n\n

2 Wall Walks<\/p>\n\n\n\n

10 Air Squats<\/p>\n\n\n\n

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

Friday 4\/15\/2022<\/strong><\/p>\n\n\n\n

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

“Filthy Fifty”<\/p>\n\n\n\n

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

50 Box Jumps (24\/20)<\/p>\n\n\n\n

50 Jumping Pull Ups<\/p>\n\n\n\n

50 Kettlebell Swings (24\/16)<\/p>\n\n\n\n

50 Walking Lunges<\/p>\n\n\n\n

50 Knee to Elbows<\/p>\n\n\n\n

50 Push Presses (45\/35)<\/p>\n\n\n\n

50 second Superman<\/p>\n\n\n\n

50 Wall Balls<\/p>\n\n\n\n

50 Burpees<\/p>\n\n\n\n

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

Saturday 4\/16\/2022<\/strong><\/p>\n\n\n\n

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

Turkish Get Up<\/p>\n\n\n\n

Take 15 minutes to find a 1 rep max<\/p>\n\n\n\n

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

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

1 Mile Run<\/p>\n\n\n\n

2 k Row<\/p>\n\n\n\n

200 Double Unders<\/p>\n","protected":false},"excerpt":{"rendered":"

INTERIM WEEK # 1 of 1 INTERIM WEEK Monday 4\/11\/2022 Strength Overhead Squat 3-3-2-2-1-1-1, building Conditioning 30-20-10 reps for…<\/p>\n","protected":false},"author":15,"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":[],"class_list":["post-4953","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4953","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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=4953"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4953\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4953"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}