{"id":4974,"date":"2023-09-24T12:00:00","date_gmt":"2023-09-24T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1530"},"modified":"2023-09-24T12:00:00","modified_gmt":"2023-09-24T12:00:00","slug":"weekly-programming-84","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-84\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"

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Week # 3 of 6<\/h2>\n

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Monday 9\/25\/2023<\/strong><\/p>\n

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

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A1. Back Squat, 12-10-8-6, building\u00a0<\/p>\n

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A2. Ring Row (Rx+ Feet Elevated and\/or Weighted), 4 sets of 10-12<\/p>\n

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

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<\/p>\n

15 minute AMRAP<\/p>\n

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5 Pull Ups<\/p>\n

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10 RKBS (24\/16, Rx+ 32\/24)<\/p>\n

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15 Air Squats<\/p>\n

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Tuesday 9\/26\/2023<\/strong><\/p>\n

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

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Power Snatch<\/p>\n

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10 sets of 2, across<\/p>\n

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

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<\/p>\n

18 minute Partner AMRAP<\/p>\n

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7 Push Ups<\/p>\n

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7 Hang Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n

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7 Box Jump Overs<\/p>\n

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Note: alternate rounds<\/p>\n

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Wednesday 9\/27\/2023<\/strong><\/p>\n

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<\/p>\n

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

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27 minute AMRAP<\/p>\n

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4 Toes to Bar (Rx+ 2 Bar Muscle Ups)<\/p>\n

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8 AKBS (24\/16, Rx+ 28\/20)<\/p>\n

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12 Alternating Goblet Reverse Lunge<\/p>\n

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Note: rest 30 seconds after each round<\/p>\n

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

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Row 30min for Distance<\/p>\n

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> rating as desired<\/p>\n

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Thursday 9\/28\/2023<\/strong><\/p>\n

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<\/p>\n

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

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<\/p>\n

A1. Handstand Practice (Rx+ Handstand Walking), 4-5 sets of practice<\/p>\n

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A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo), 4-5 sets of 6-8\/side<\/p>\n

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<\/p>\n

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

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<\/p>\n

2 Rounds For Time<\/p>\n

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<\/p>\n

25 Shoulder to Overhead (95\/65) (Rx+115\/75)<\/p>\n

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25 Front Squats<\/p>\n

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Friday 9\/29\/2023<\/strong><\/p>\n

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

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A1. Weighted Chin Up, 4 sets of 6-8, building\u00a0<\/p>\n

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A2. Dual Russian Kettlebell\/Dumbbell Clean, 4 sets of 8-10, building<\/p>\n

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<\/p>\n

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

<\/p>\n

<\/p>\n

10 Rounds For Time<\/p>\n

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1 Deadlift (185\/125, Rx+ 275\/185)<\/p>\n

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<\/p>\n

3 Pull ups (Rx+ 2 Bar Muscle Ups)<\/p>\n

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6\/5 Calorie Row<\/p>\n

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Saturday 9\/30\/2023<\/strong><\/p>\n

<\/p>\n

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

<\/p>\n

<\/p>\n

A1. Push Press, 3 sets of 8-10, across<\/p>\n

<\/p>\n

<\/p>\n

A2. Dual KB\/DB Walking Lunge, 3 sets of 8-10\/side, across<\/p>\n

<\/p>\n

<\/p>\n

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

<\/p>\n

<\/p>\n

Row 3 x 10min\/3:00r<\/p>\n

<\/p>\n

<\/p>\n

> rating as desired. Negative splits! Get faster with each piece.\u00a0<\/p>\n

CrossFit Open REDUX 13.3<\/strong><\/p>\n

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20\/14 lbs to 10′ target)
90 Double-unders
30 Muscle-ups<\/p>\n

\u00a0<\/p>\n

<\/p>","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 9\/25\/2023 Strength A1. Back Squat, 12-10-8-6, building\u00a0 A2. Ring Row (Rx+ Feet Elevated and\/or Weighted), 4 …<\/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-4974","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4974","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=4974"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4974\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}