{"id":4964,"date":"2022-08-14T12:00:00","date_gmt":"2022-08-14T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1394"},"modified":"2022-08-14T12:00:00","modified_gmt":"2022-08-14T12:00:00","slug":"weekly-programming-26","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-26\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 8\/15\/2022<\/strong><\/p>\n\n\n\n

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

Deadlift<\/p>\n\n\n\n

7 sets of 3 (heavier than last week)<\/p>\n\n\n\n

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

EMOM for 15<\/p>\n\n\n\n

M1: 12-15 Dual Kettlebell Sumo Deadlifts(2x 24\/16, Rx+ 2x 32\/24)<\/p>\n\n\n\n

M2: 12-15 Toes to Bar<\/p>\n\n\n\n

M3: 30-50 Double Unders <\/p>\n\n\n\n

Tuesday 8\/16\/2022<\/strong><\/p>\n\n\n\n

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

Hang Squat Clean<\/p>\n\n\n\n

8 sets of 2 (2.5-5lbs heavier last week)<\/p>\n\n\n\n

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

Every 5 minutes for 4 Rounds<\/p>\n\n\n\n

12 Hang Power Cleans (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

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

12 Shoulder to Overhead<\/p>\n\n\n\n

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

Wednesday 8\/17\/2022<\/strong><\/p>\n\n\n\n

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

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

50 Dumbbell Snatches<\/p>\n\n\n\n

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

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

50 Medicine Ball Sit Ups<\/p>\n\n\n\n

50 Box Jump Overs<\/p>\n\n\n\n

Thursday 8\/18\/2022<\/strong><\/p>\n\n\n\n

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

Push Press<\/p>\n\n\n\n

6 sets of 3, across (2.5-5lbs heavier than last week)<\/p>\n\n\n\n

Note: perform a 7th set for max reps at the same weight<\/p>\n\n\n\n

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

21-15-9<\/p>\n\n\n\n

Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

Ring Dip<\/p>\n\n\n\n

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

Friday 8\/19\/2022<\/strong><\/p>\n\n\n\n

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

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

5-3-1<\/p>\n\n\n\n

5-3-1<\/p>\n\n\n\n

5-3-1, building<\/p>\n\n\n\n

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

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

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

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

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

Saturday 8\/20\/2022<\/strong><\/p>\n\n\n\n

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

\u201cHot Start\u201d<\/p>\n\n\n\n

5 Sets<\/p>\n\n\n\n

6 Burpee to Skater Jump (3\/side) immediately into row or bike SPRINT 10-15sec @ HIGH EFFORT <\/p>\n\n\n\n

Rest 1:30 b\/w rounds<\/p>\n\n\n\n

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

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

M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch<\/p>\n\n\n\n

M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n

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

M16 – 25: 1 Power Snatch + 1 Squat Snatch<\/p>\n\n\n\n

M25-M30: 2 Snatch Pulls<\/p>\n\n\n\n

Note: compare to week 1<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 8\/15\/2022 Strength Deadlift 7 sets of 3 (heavier than last week) Conditioning EMOM for 15 M1: 12-15 Dual Kett…<\/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":[],"class_list":["post-4964","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4964","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=4964"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4964\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4964"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}