{"id":4958,"date":"2025-03-23T12:00:00","date_gmt":"2025-03-23T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=2033"},"modified":"2025-03-23T12:00:00","modified_gmt":"2025-03-23T12:00:00","slug":"weekly-programming-158","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-158\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

Monday 3\/24\/2025<\/strong><\/p>\n\n\n\n

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

EMOM for 10<\/p>\n\n\n\n

1 Squat Clean and Jerk, building<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

EMOM for 10<\/p>\n\n\n\n

2 Thrusters, building<\/p>\n\n\n\n

Rest 2 minutes<\/p>\n\n\n\n

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

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

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

7\/side Hang Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

Tuesday 3\/25\/2025<\/strong><\/p>\n\n\n\n

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

A1. Touch and Go Deadlift, 3 sets of 5, building<\/p>\n\n\n\n

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

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

5 Rounds<\/p>\n\n\n\n

2:00 AMRAP<\/p>\n\n\n\n

10 Deadlifts (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

Pull up with remaining time<\/p>\n\n\n\n

1 minute rest<\/p>\n\n\n\n

Wednesday 3\/26\/2025<\/strong><\/p>\n\n\n\n

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

4 Rounds of:<\/p>\n\n\n\n

12m Ring Strap Sled Pull<\/p>\n\n\n\n

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

12 Row Calories<\/p>\n\n\n\n

then\u2026<\/p>\n\n\n\n

4 Rounds of:<\/p>\n\n\n\n

12 Ski Calories<\/p>\n\n\n\n

24 Sandbag Walking Lunges<\/p>\n\n\n\n

12 Burpee Broad Jumps<\/p>\n\n\n\n

then\u2026<\/p>\n\n\n\n

4 Rounds of:<\/p>\n\n\n\n

12 Double Dumbbell Deadlifts<\/p>\n\n\n\n

24 Lying Leg Raises<\/p>\n\n\n\n

12 Offset Pushups<\/p>\n\n\n\n

Thursday 3\/27\/2025<\/strong><\/p>\n\n\n\n

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

A1. Handstand Push Up, 3 sets of 8-10<\/p>\n\n\n\n

A2. Dual KB Reverse Lunge, 3 sets of 8\/side, building<\/p>\n\n\n\n

A3. Strict Toes to Bar, 3 sets of 8-10<\/p>\n\n\n\n

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

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

12 Alternating Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

12 Dumbbell Box Step Up (24\/20)<\/p>\n\n\n\n

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

Friday 3\/28\/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 4 then perform an AMRAP with 75% of that weight<\/p>\n\n\n\n

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

Every 1:30 for 10 Rounds, building<\/p>\n\n\n\n

3 Hang Power Snatches<\/p>\n\n\n\n

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

note: do not need to build every minute, score = heaviest weight lifted<\/p>\n\n\n\n

Saturday 3\/29\/2025<\/strong><\/p>\n\n\n\n

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

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

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

then 2 Rounds of:<\/p>\n\n\n\n

500m Run<\/p>\n\n\n\n

50m Sled Push<\/p>\n\n\n\n

40m Burpee Broad Jump<\/p>\n\n\n\n

30 Double Kettlebell Deadlifts<\/p>\n\n\n\n

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

30 Kettlebell Headcutters @ 12\/16kg<\/p>\n\n\n\n

40 Row Calories<\/p>\n\n\n\n

50m Ring Strap Sled Pull<\/p>\n\n\n\n

500m Run<\/p>\n\n\n\n

then\u2026<\/p>\n\n\n\n

100 Wall Balls @ 10\/14lb<\/p>\n\n\n\n

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

Week # 5 of 6 Monday 3\/24\/2025 Conditioning EMOM for 10 1 Squat Clean and Jerk, building Rest 2 minutes EMOM for 10 2 Thrusters, b…<\/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":[8],"class_list":["post-4958","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\/4958","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=4958"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4958\/revisions"}],"predecessor-version":[{"id":5079,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4958\/revisions\/5079"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}