{"id":4961,"date":"2022-06-26T12:00:00","date_gmt":"2022-06-26T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1368"},"modified":"2022-06-26T12:00:00","modified_gmt":"2022-06-26T12:00:00","slug":"weekly-programming-18","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-18\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

WEEK 4<\/strong><\/p>\n\n\n\n

Monday 6\/27\/2022<\/strong><\/p>\n\n\n\n

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

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

4 sets of 7, across (2.5-5lbs heavier than last week)<\/p>\n\n\n\n

Then perform 1 set of max reps at 80% of weight used.<\/p>\n\n\n\n

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

Every 90 seconds for 6 Rounds:<\/p>\n\n\n\n

5 Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

5 Shoulders to Overhead<\/p>\n\n\n\n

Tuesday 6\/28\/2022<\/strong><\/p>\n\n\n\n

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

Every 2 minutes for 10 sets complete:<\/p>\n\n\n\n

2 Squat Snatches, across (2.5-5lbs heavier than last week)<\/p>\n\n\n\n

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

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

2 Power Snatches (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

4 Pull Ups (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n

8\/6 Calorie Row<\/p>\n\n\n\n

Wednesday 6\/29\/2022<\/strong><\/p>\n\n\n\n

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

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

10 Alternating Dumbbell Ground to Shoulder<\/p>\n\n\n\n

10 Goblet Dumbbell Thrusters (5\/side)<\/p>\n\n\n\n

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

Thursday 6\/30\/20222<\/strong><\/p>\n\n\n\n

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

A1. Tempo Front Squat (32X1), 5 sets of 5, across (2.5-10lbs heavier than last week)<\/p>\n\n\n\n

A2. Weighted Strict Pull Up, 4 sets of 5, across (followed by 1 max effort bodyweight set)<\/p>\n\n\n\n

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

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

10 Burpee Box Jump Overs<\/p>\n\n\n\n

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

20 Wall Balls (20\/14)<\/p>\n\n\n\n

Time Cap: 15 minutes<\/p>\n\n\n\n

Friday 6\/31\/2022<\/strong><\/p>\n\n\n\n

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

A1. Romanian Deadlift, 4 sets of 8, building (finish 2.5-5lbs heavier than last week)<\/p>\n\n\n\n

A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 28 reps<\/p>\n\n\n\n

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

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

10 Right Arm Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

10 Right Arm Overhead Dumbbell Reverse Lunges <\/p>\n\n\n\n

10 Left Arm Dumbbell Snatch <\/p>\n\n\n\n

10 Left Arm Overhead Dumbbell Reverse Lunges <\/p>\n\n\n\n

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

Note: Use the same dumbbell for both snatches and lunges. <\/p>\n\n\n\n

Saturday 7\/1\/2022<\/strong><\/p>\n\n\n\n

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

A1. Tempo Bench Press, 4 sets of 10-12 (31X1), building<\/p>\n\n\n\n

A2. Tempo Bent Over Dumbbell Row (31X1), 4 sets of 10-12, building<\/p>\n\n\n\n

A3. Hollow Body Hold, 4 sets of max holds<\/p>\n\n\n\n

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

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

40 Push Ups<\/p>\n\n\n\n

40 Ring Rows (Rx+ Feet Elevated)<\/p>\n\n\n\n

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

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

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

Week #4 of 6 WEEK 4 Monday 6\/27\/2022 Strength Back Squat 4 sets of 7, across (2.5-5lbs heavier than last week) Then perform 1 set …<\/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-4961","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4961","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=4961"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4961\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4961"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4961"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4961"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}