{"id":4966,"date":"2022-09-11T12:00:00","date_gmt":"2022-09-11T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1402"},"modified":"2022-09-11T12:00:00","modified_gmt":"2022-09-11T12:00:00","slug":"weekly-programming-30","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-30\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week #1 of 6<\/h2>\n\n\n\n

Monday 9\/12\/2022<\/strong><\/p>\n\n\n\n

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

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

4 sets of 8, building<\/p>\n\n\n\n

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

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

2-4-6-8-10 reps of …<\/p>\n\n\n\n

Goblet Squat (24\/16, Rx+ 32\/24)<\/p>\n\n\n\n

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

Box Jump Over<\/p>\n\n\n\n

Tuesday 9\/13\/2022<\/strong><\/p>\n\n\n\n

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

Power Clean and Jerk<\/p>\n\n\n\n

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

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

“Grace”<\/p>\n\n\n\n

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

30 Clean and Jerks (135\/95)<\/p>\n\n\n\n

Wednesday 9\/14\/2022<\/strong><\/p>\n\n\n\n

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

30 minutes of 40 seconds on, 20 seconds rest\/ transition<\/p>\n\n\n\n

S1: Alternating Hang Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

S2: Box Step Ups (Rx+ Goblet)<\/p>\n\n\n\n

S3: Double Unders<\/p>\n\n\n\n

S4: Plate Ground to Overhead (45\/25)<\/p>\n\n\n\n

S5: Flutter Kicks<\/p>\n\n\n\n

Thursday 9\/15\/2022<\/strong><\/p>\n\n\n\n

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

A1. Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB\/DB Front Rack)<\/p>\n\n\n\n

A2. Parallette Push Ups, 4 sets of 2 RIR (25 minimum total over the 4 sets) (Rx+ 20 inch Feet Elevated)<\/p>\n\n\n\n

A3. Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)<\/p>\n\n\n\n

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

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

10 Single Arm DB\/KB Thrusters (5\/side) (50\/35, 24\/16)<\/p>\n\n\n\n

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

Friday 9\/16\/2022<\/strong><\/p>\n\n\n\n

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

A1. Strict Supinated Chest to Bar Pull Up, Accumulate 20-30 reps in a few sets as possible<\/p>\n\n\n\n

A2. Sumo Deadlift, 4 sets of 7, building<\/p>\n\n\n\n

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

Hinging “Cindy”<\/p>\n\n\n\n

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

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

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

15 American Kettlebell Swings (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

Saturday 9\/17\/2022<\/strong><\/p>\n\n\n\n

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

A1. Seated Strict Press, 3 sets of 8, building<\/p>\n\n\n\n

A2. Single Leg Box Step Up + Knee Drive, 3 sets of 8\/side, building<\/p>\n\n\n\n

A3. Double or Triple Under Practice, 3 sets<\/p>\n\n\n\n

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

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

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

10 Back Rack Reverse Lunges (Rx+ Overhead Reverse Lunges)<\/p>\n\n\n\n

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

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

Week #1 of 6 Monday 9\/12\/2022 Strength Back Squat 4 sets of 8, building Conditioning 14 minute AMRAP: 2-4-6-8-10 reps of … G…<\/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-4966","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4966","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=4966"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4966\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}