{"id":4973,"date":"2023-07-16T12:00:00","date_gmt":"2023-07-16T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1506"},"modified":"2023-07-16T12:00:00","modified_gmt":"2023-07-16T12:00:00","slug":"weekly-programming-74-2","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-74-2\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Interim Week # 1 of 1<\/h2>\n\n\n\n

Monday 7\/17\/2023<\/strong><\/p>\n\n\n\n

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

A1. Overhead Squat, 5 sets of 3, building<\/p>\n\n\n\n

A2. Single Arm Dumbbell Split Jerk, 5 sets of 3\/side, building<\/p>\n\n\n\n

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

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

6 Single Arm Dumbbell Thruster (50\/35) (3\/side)<\/p>\n\n\n\n

6 Lateral Burpee Over Dumbbell<\/p>\n\n\n\n

Tuesday 7\/18\/2023<\/strong><\/p>\n\n\n\n

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

A1. Pendlay Row, Find a 8 Rep Max<\/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

1-2-3-4…10<\/p>\n\n\n\n

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

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

Wednesday 7\/19\/2023<\/strong><\/p>\n\n\n\n

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

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

4 Burpees<\/p>\n\n\n\n

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

12\/10 Calorie Row<\/p>\n\n\n\n

3 minute REST<\/p>\n\n\n\n

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

4 Goblet Muscle Cleans<\/p>\n\n\n\n

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

12 Walking Lunges<\/p>\n\n\n\n

Thursday 7\/20\/2023<\/strong><\/p>\n\n\n\n

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

6-8 sets<\/p>\n\n\n\n

2 Push Presses + 2 Push Jerks, building<\/p>\n\n\n\n

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

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

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

10 Back Squats<\/p>\n\n\n\n

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

Friday 7\/21\/2023<\/strong><\/p>\n\n\n\n

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

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

Find a 3 rep max<\/p>\n\n\n\n

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

EMOM 16<\/p>\n\n\n\n

M1: Max Effort Alternating Single Arm Russian Kettlebell Bell Swing (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n

M2: Max Effort Pull Ups<\/p>\n\n\n\n

M3: Max Effort Row for Calories<\/p>\n\n\n\n

M4: Rest<\/p>\n\n\n\n

Saturday 7\/22\/2023<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 8-10, building<\/p>\n\n\n\n

A2. Feet Elevated Ring Row, 4 sets of 8-10<\/p>\n\n\n\n

A3. L-Hang, 4 sets of max holds<\/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

50 Burpees to 6 inch target<\/p>\n\n\n\n

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

Interim Week # 1 of 1 Monday 7\/17\/2023 Strength A1. Overhead Squat, 5 sets of 3, building A2. Single Arm Dumbbell Split Jerk, 5 se…<\/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-4973","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4973","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=4973"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4973\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4973"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4973"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4973"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}