{"id":4963,"date":"2022-07-10T00:00:00","date_gmt":"2022-07-10T00:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1371"},"modified":"2022-07-10T00:00:00","modified_gmt":"2022-07-10T00:00:00","slug":"weekly-programming-20","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-20\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 7\/11\/2022<\/strong><\/p>\n\n\n\n

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

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

Find a 7 Rep Max for the day.<\/p>\n\n\n\n

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

12 rounds for time of:<\/p>\n\n\n\n

10 Single Arm Thrusters (50\/35)<\/p>\n\n\n\n

10 Burpees Over Dumbbell<\/p>\n\n\n\n

Note: alternate full rounds with your partner.  Switch arms as desired for thrusters (ideally 5\/5).<\/p>\n\n\n\n

Tuesday 7\/12\/2022<\/strong><\/p>\n\n\n\n

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

2 Squat Snatches, building<\/p>\n\n\n\n

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

“Randy”<\/p>\n\n\n\n

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

75 Snatches (75\/55)<\/p>\n\n\n\n

Wednesday 7\/13\/2022<\/strong><\/p>\n\n\n\n

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

“Annie” (10 minute CAP)<\/p>\n\n\n\n

50-40-30-20-10 reps for time of:<\/p>\n\n\n\n

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

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

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

10 rounds for time:<\/p>\n\n\n\n

5\/Side Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n

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

10 Russian Kettlebell Swings (Rx+ AKBS)<\/p>\n\n\n\n

Thursday 7\/14\/2022<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, Find a 5RM<\/p>\n\n\n\n

A2. Weighted Strict Pull Up, Find a 5RM<\/p>\n\n\n\n

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

21-15-9 reps for time of:<\/p>\n\n\n\n

Wall Ball<\/p>\n\n\n\n

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

Friday 7\/15\/2022<\/strong><\/p>\n\n\n\n

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

A1. Romanian Deadlift, 4 sets of 8, building <\/p>\n\n\n\n

A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 36 reps<\/p>\n\n\n\n

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

“D.T.”<\/p>\n\n\n\n

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

12 Deadlifts (155\/105)<\/p>\n\n\n\n

9 Hang Power Cleans<\/p>\n\n\n\n

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

Saturday 7\/16\/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

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

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

8 Alternating Dumbbell Snatches (50\/35)<\/p>\n\n\n\n

12\/9 Calorie Row<\/p>\n\n\n\n

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

Note: Pick up where you left off each round.<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 6 Monday 7\/11\/2022 Strength Back Squat Find a 7 Rep Max for the day. Partner Conditioning 12 rounds for time of: 10 Si…<\/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-4963","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4963","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=4963"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4963\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}