{"id":4968,"date":"2022-09-25T12:00:00","date_gmt":"2022-09-25T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1406"},"modified":"2022-09-25T12:00:00","modified_gmt":"2022-09-25T12:00:00","slug":"weekly-programming-32","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-32\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 3 of 6<\/h2>\n\n\n\n<p><strong>Monday 9\/26\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat<\/p>\n\n\n\n<p>7 sets of 5, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>5 rounds of 40 seconds max reps, 20 seconds rest\/transition:<\/p>\n\n\n\n<p>Station 1: Wall Balls<\/p>\n\n\n\n<p>Station 2: Hang Power Snatch (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>Station 3: Strict Pull Ups<\/p>\n\n\n\n<p><strong>Tuesday 9\/27\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Power Clean and Jerk<\/p>\n\n\n\n<p>2-2-2-2-1-1-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>14 minute AMRAP:<\/p>\n\n\n\n<p>10 Deadlifts (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n<p>5 Shoulder to Overhead<\/p>\n\n\n\n<p>15 Calorie Row<\/p>\n\n\n\n<p><strong>Wednesday 9\/28\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Dual Russian Kettlebell Swing, 3-4 sets of 10-15, across<\/p>\n\n\n\n<p>A2. Single Arm Tall Plank, 3-4 sets of 20-30 seconds\/side<\/p>\n\n\n\n<p>A3. Chest to Wall Handstand Holds, 3-4 sets of practice<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>20 minute AMRAP:<\/p>\n\n\n\n<p>2 Turkish Get Ups&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=Fz3ArENjV-0\" target=\"_blank\" rel=\"noopener\">4 Single Arm No Push Up Burpe<\/a>es<\/p>\n\n\n\n<p>8 American Kettlebell Swings<\/p>\n\n\n\n<p>12 Box Jump Overs<\/p>\n\n\n\n<p>16 Single Leg V-Ups<\/p>\n\n\n\n<p><strong>Thursday 9\/29\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB\/DB Front Rack)<\/p>\n\n\n\n<p>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<p>A3. Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>21-15-9-6-3 reps for time of:<\/p>\n\n\n\n<p>Front Squats (95\/65, Rx+ 115\/75, Hang Squat Cleans)<\/p>\n\n\n\n<p>Burpees Over Bar<\/p>\n\n\n\n<p>10 minute time cap<\/p>\n\n\n\n<p><strong>Friday 9\/30\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Supinated Chest to Bar Pull Up, Accumulate 24-34 reps in a few sets as possible<\/p>\n\n\n\n<p>A2. Sumo Deadlift, 6-6-5-5-4-4, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>18 minute alternating EMOM:<\/p>\n\n\n\n<p>M1: 8-10 Calorie Row<\/p>\n\n\n\n<p>M2: 30-50 Double Unders<\/p>\n\n\n\n<p>M3: 12-16 Alternating Hang Dumbbell Snatches (50\/35)<em>\u00a0<\/em><\/p>\n\n\n\n<p><strong>Saturday 10\/1\/2022<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Seated Strict Press, 3 sets of 8, across (2.5-5lbs heavier than last wekk, max reps on the final\/3rd set)<\/p>\n\n\n\n<p>A2. Single Leg Box Step Up + Knee Drive, 3 sets of 8\/side, building<\/p>\n\n\n\n<p>A3. Double or Triple Under Practice, 3 sets<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<p>1 Mile Run<\/p>\n\n\n\n<p>Then complete:<\/p>\n\n\n\n<p>12 minute AMRAP:<\/p>\n\n\n\n<p>5 Overhead Squats (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>5 Toes to Bar<\/p>\n\n\n\n<p>10 Box Step Ups<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 3 of 6 Monday 9\/26\/2022 Strength Back Squat 7 sets of 5, building Conditioning 5 rounds of 40 seconds max reps, 20 seconds &#8230;<\/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-4968","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4968","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=4968"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4968\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4968"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4968"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4968"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}