{"id":4969,"date":"2022-12-04T12:00:00","date_gmt":"2022-12-04T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1429"},"modified":"2022-12-04T12:00:00","modified_gmt":"2022-12-04T12:00:00","slug":"weekly-programming-42","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-42\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 12\/5\/2022<\/strong><\/p>\n\n\n\n

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

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

4-4-3-3-2-2-1-1<\/p>\n\n\n\n

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

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

M1: 8-10 Strict Pull Ups (Rx+ Strict Chest to Bar)<\/p>\n\n\n\n

M2: 15-20 AKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

M3: 10-15 Calorie Row<\/p>\n\n\n\n

Tuesday 12\/6\/2022<\/strong><\/p>\n\n\n\n

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

5 minute EMOM: Push Press<\/p>\n\n\n\n

5 minute EMOM: Push Jerk<\/p>\n\n\n\n

5 minute EMOM: Split Jerk<\/p>\n\n\n\n

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

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

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

Hang Squat Clean (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

Handstand Push Ups<\/p>\n\n\n\n

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

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

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

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

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

A1. Turkish Get Up, 4 sets of 1\/side, building<\/p>\n\n\n\n

A2. Goblet Lateral Lunges, 4 sets of 8-10\/side, building<\/p>\n\n\n\n

A3. Weighted L Pike Crunch, 4 sets of 12-15<\/p>\n\n\n\n

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

2,000\/1,600m Row<\/p>\n\n\n\n

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

100 Reverse Lunge Wall Balls (20\/14)<\/p>\n\n\n\n

100 Burpees<\/p>\n\n\n\n

Thursday 12\/8\/2022<\/strong><\/p>\n\n\n\n

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

Power Snatch<\/p>\n\n\n\n

Find a 3 Rep Max<\/p>\n\n\n\n

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

Isabel<\/p>\n\n\n\n

30 Snatches (135\/95)<\/p>\n\n\n\n

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

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

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

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

1 set of AMRAP<\/p>\n\n\n\n

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

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

30 Shoulder to Overhead (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

60 Wall Balls (20\/14)<\/p>\n\n\n\n

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

Saturday 12\/10\/2022<\/strong><\/p>\n\n\n\n

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

A1. Chest to Wall Handstand Hold, 3 sets of 30-60 second holds<\/p>\n\n\n\n

A2. Strict Pull Up (Rx+ Weighted 25\/10), 3 sets of 2 RIR<\/p>\n\n\n\n

A3. Dumbbell Floor Press, 3 sets of 12-20 reps<\/p>\n\n\n\n

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

6-7 Rounds For Quality<\/p>\n\n\n\n

3 Chest to Bar Pull Ups (Rx+ Bar Muscle Ups)<\/p>\n\n\n\n

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

7\/5 Calorie Bike or Row<\/p>\n\n\n\n

Rest to recovery b\/w rounds<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #6 of 6 Monday 12\/5\/2022 Strength Deadlift 4-4-3-3-2-2-1-1 Conditioning EMOM for 15 M1: 8-10 Strict Pull Ups (Rx+ Strict Ches…<\/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-4969","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4969","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=4969"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4969\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}