{"id":4972,"date":"2023-07-09T12:00:00","date_gmt":"2023-07-09T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1503"},"modified":"2023-07-09T12:00:00","modified_gmt":"2023-07-09T12:00:00","slug":"weekly-programming-73-2","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-73-2\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 7\/10\/2023<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, Find a 5 rep max<\/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

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

5 Power Clean and Jerks (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

5 Front Squats<\/p>\n\n\n\n

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

Tuesday 7\/11\/2023<\/strong><\/p>\n\n\n\n

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

A1. Pendlay Row, 4 sets of 6-8, across<\/p>\n\n\n\n

A2. Dual DB\/KB Reverse Lunge, 4 sets of 6-8\/side, across<\/p>\n\n\n\n

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

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

21-15-9-6<\/p>\n\n\n\n

Deadlifts (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

12-9-6-3<\/p>\n\n\n\n

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

Wednesday 7\/12\/2023<\/strong><\/p>\n\n\n\n

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

400\/320 Calories For Time:<\/p>\n\n\n\n

Partner A:<\/p>\n\n\n\n

2 Rounds<\/p>\n\n\n\n

1 Turkish Get Up\/side<\/p>\n\n\n\n

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

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

Partner B:<\/p>\n\n\n\n

Row for Calories<\/p>\n\n\n\n

Note: Alternate stations after Partner A. completes 2 rounds of TGU\/AKBS\/Step up sequence. Continue to alternate until 400\/320 calories are complete.\u00a0<\/p>\n\n\n\n

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

W5: 5,000m Test<\/p>\n\n\n\n

Thursday 7\/13\/2023<\/strong><\/p>\n\n\n\n

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

A1. Push Press, 5 rep max<\/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 Squat Cleans (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

6 Burpees Over Box<\/p>\n\n\n\n

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

Friday 7\/14\/2023<\/strong><\/p>\n\n\n\n

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

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

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

EMOM for 20<\/p>\n\n\n\n

M1: Suitcase Carry, 30 seconds\/side (AHAP)<\/p>\n\n\n\n

M2: Assault BIke, Max Calories in 45 seconds<\/p>\n\n\n\n

M3: Dumbbell Box Step Ups (50\/35, 24\/20)<\/p>\n\n\n\n

M4: Double Unders, 30-50<\/p>\n\n\n\n

M5: Forearm Plank, 60 second hold<\/p>\n\n\n\n

Saturday 7\/15\/2023<\/strong><\/p>\n\n\n\n

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

20 minute EMOM<\/p>\n\n\n\n

M1 – M10: 1 Power Snatch<\/p>\n\n\n\n

M11 – M20: 1 Squat Snatch<\/p>\n\n\n\n

Rest 3 minutes<\/p>\n\n\n\n

10 minute EMOM<\/p>\n\n\n\n

M1 – M5: 2 Overhead Squats (from rack)<\/p>\n\n\n\n

M6 – M10: 2 Snatch Pulls<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 6 Monday 7\/10\/2023 Strength A1. Front Squat, Find a 5 rep max A2. Handstand Push Up, 5 sets of 5-7 reps Conditioning 6…<\/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-4972","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4972","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=4972"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4972\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}