{"id":4971,"date":"2023-07-02T12:00:00","date_gmt":"2023-07-02T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1501"},"modified":"2023-07-02T12:00:00","modified_gmt":"2023-07-02T12:00:00","slug":"weekly-programming-72-2","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-72-2\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

Monday 7\/3\/2023<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 5 sets of 5, building<\/p>\n\n\n\n

A2. Handstand Push Up, 5 sets of 5-7 reps<\/p>\n\n\n\n

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

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

50 Thrusters (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

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

25 Thrusters<\/p>\n\n\n\n

50 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Tuesday 7\/4\/2023<\/strong><\/p>\n\n\n\n

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

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

Buy in: 1 Mile Run<\/p>\n\n\n\n

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

3 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

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

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

Buy out: 1,000m Row (Rx+ 50\/40 Calorie Bike)<\/p>\n\n\n\n

Wednesday 7\/5\/2023<\/strong><\/p>\n\n\n\n

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

30 minute AMRAP of:
Partner 1 (Time Keeper)
2 Rounds of
5\/ Leg Goblet Reverse Lunges
10 Goblet Squats
15 Air Squats<\/p>\n\n\n\n

Partner 2: Row for Calories<\/p>\n\n\n\n

Score = Total Calories + Total Reps<\/p>\n\n\n\n

Rx+ Workout<\/strong><\/p>\n\n\n\n

W5: Row 2 x 2000, rest 4min<\/p>\n\n\n\n

Thursday 7\/6\/2023<\/strong><\/p>\n\n\n\n

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

A1. Push Press, 5 sets of 5, across (2.5-5lb heavier than last week)<\/p>\n\n\n\n

A2. Pistol Practice, 5 sets 5-7\/side<\/p>\n\n\n\n

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

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

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

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

9 Calorie Row.\u00a0<\/em><\/p>\n\n\n\n

Friday 7\/7\/2023<\/strong><\/p>\n\n\n\n

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

Deadlifts, 6-8 sets of 3, across<\/p>\n\n\n\n

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

20-16-12-8-4<\/p>\n\n\n\n

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

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

Saturday 7\/8\/2023<\/strong><\/p>\n\n\n\n

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

Every 2 minutes for 3 sets<\/p>\n\n\n\n

1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch<\/p>\n\n\n\n

Every 2 minutes for 3 sets<\/p>\n\n\n\n

1 Power Snatch + 2 Overhead Squats<\/p>\n\n\n\n

Every 2 minutes for 3 sets<\/p>\n\n\n\n

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat<\/p>\n\n\n\n

Every 2 minutes for 6 sets<\/p>\n\n\n\n

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat<\/p>\n\n\n\n

**REMINDER OF 2011 CROSSFIT OPEN REDUX AT 28th STREET**<\/p>\n\n\n\n

CrossFit Open 11.5<\/p>\n\n\n\n

AMRAP in 20 minutes<\/p>\n\n\n\n

5 Power Cleans (145\/105)<\/p>\n\n\n\n

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

20 Wall Balls (20\/14)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 6 Monday 7\/3\/2023 Strength A1. Front Squat, 5 sets of 5, building A2. Handstand Push Up, 5 sets of 5-7 reps Conditioni…<\/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-4971","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4971","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=4971"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4971\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}