{"id":4967,"date":"2022-09-18T12:00:00","date_gmt":"2022-09-18T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1403"},"modified":"2022-09-18T12:00:00","modified_gmt":"2022-09-18T12:00:00","slug":"weekly-programming-31","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-31\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

WEEK 2<\/strong><\/p>\n\n\n\n

Monday 9\/19\/2022<\/strong><\/p>\n\n\n\n

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

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

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

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

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

8 Single Arm Dumbbell Front Rack Squats (right) (50\/35)<\/p>\n\n\n\n

8 Single Arm Dumbbell Hang Snatches (right) (50\/35)<\/p>\n\n\n\n

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

8 Single Arm Dumbbell Front Rack Squats (left) (50\/35)<\/p>\n\n\n\n

8 Single Arm Dumbbell Hang Snatches (left) (50\/35)<\/p>\n\n\n\n

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

Tuesday 9\/20\/2022<\/strong><\/p>\n\n\n\n

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

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

3-3-3-2-2-2-1-1-1, building<\/p>\n\n\n\n

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

Every 2 minutes for 7 sets:<\/p>\n\n\n\n

9 Deadlifts<\/p>\n\n\n\n

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

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

Note: build in weight each set if able<\/p>\n\n\n\n

Wednesday 9\/21\/2022<\/strong><\/p>\n\n\n\n

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

Part A.<\/p>\n\n\n\n

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

Max Wattage Row or Bike<\/p>\n\n\n\n

Part B.<\/p>\n\n\n\n

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

10 Walking Lunges (5\/leg)<\/p>\n\n\n\n

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

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

5 No Push Up Burpees<\/p>\n\n\n\n

10 Russian Kettlebell Swings<\/p>\n\n\n\n

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

Thursday 9\/22\/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

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

M1: 6-7 Overhead Squats (95\/65, Rx 115\/75)<\/p>\n\n\n\n

M2: 12-14 Burpees Over Bar<\/p>\n\n\n\n

Friday 9\/23\/2022<\/strong><\/p>\n\n\n\n

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

A1. Strict Supinated Chest to Bar Pull Up, Accumulate 22-32 reps in a few sets as possible<\/p>\n\n\n\n

A2. Sumo Deadlift, 7-7-6-6-5-5, building<\/p>\n\n\n\n

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

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

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

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

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

25 American Kettlebell Swings<\/p>\n\n\n\n

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

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

Saturday 9\/24\/2022<\/strong><\/p>\n\n\n\n

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

A1. Seated Strict Press, 3 sets of 8, across (max reps on the final\/3rd set)<\/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

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

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

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

Then complete:<\/p>\n\n\n\n

8 rounds<\/p>\n\n\n\n

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

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

20 Mountain Climbers<\/p>\n\n\n\n

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

Week # 2 of 6 WEEK 2 Monday 9\/19\/2022 Strength Back Squat 8 sets of 4, building Conditioning 14 minute AMRAP: 8 Single Arm Dumbbel…<\/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-4967","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4967","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=4967"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4967\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}