{"id":4975,"date":"2023-11-26T12:00:00","date_gmt":"2023-11-26T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1581"},"modified":"2023-11-26T12:00:00","modified_gmt":"2023-11-26T12:00:00","slug":"weekly-programming-93","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-93\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 11\/27\/2023<\/strong><\/p>\n\n\n\n

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

Hang Squat Snatch<\/p>\n\n\n\n

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

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

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

M1: 3 Overhead Squats (135\/95, Rx+ 155\/105, Hang Squat Snatch)<\/p>\n\n\n\n

M2: 10-12 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n

M3: 30-50 Double Unders\u00a0<\/p>\n\n\n\n

Tuesday 11\/28\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

Every 2 miuntes for 10 Rounds, building in weight<\/p>\n\n\n\n

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

5 Hang Power Cleans<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

Wednesday 11\/29\/2023<\/strong><\/p>\n\n\n\n

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

Every 5 minutes for 30 minutes<\/p>\n\n\n\n

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

20 Wall Balls (20\/14, Rx+ 30\/20)<\/p>\n\n\n\n

15 Med Ball Weighted Sit Ups<\/p>\n\n\n\n

15 Burpees (Rx+ Over MB)<\/p>\n\n\n\n

Rx+ <\/strong><\/p>\n\n\n\n

Row 8 x 500m, Rest 90sec<\/p>\n\n\n\n

> Open ratings<\/p>\n\n\n\n

Thursday 11\/30\/2023<\/strong><\/p>\n\n\n\n

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

A1. Strict Press, 4 sets of 7, across<\/p>\n\n\n\n

A2. Strict Pull Up, 4 sets of 2 RIR<\/p>\n\n\n\n

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

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

3 Toes to Bar (Rx+ Bar Muscle Up)<\/p>\n\n\n\n

6 Box Jump Overs (24\/20, Rx+ 30\/24)<\/p>\n\n\n\n

9 Push Up (Rx+ 5 Strict HSPU’s)\u00a0<\/em><\/p>\n\n\n\n

Friday 12\/1\/2023<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 sets of 4 w\/ a pause below the knee, building<\/p>\n\n\n\n

A2. Back Squat, 4 sets of 8, across<\/p>\n\n\n\n

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

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

1 Power Clean (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

3 Burpees<\/p>\n\n\n\n

6 Air Squats (Rx+ Goblet 24\/16)\u00a0<\/em><\/p>\n\n\n\n

Saturday 12\/2\/2023<\/strong><\/p>\n\n\n\n

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

A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets<\/p>\n\n\n\n

A2. Ring Dips, 3-4 sets of 5-10 reps (Rx+ 32X1 tempo)<\/p>\n\n\n\n

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

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

M1: 8-10 Bench Press (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

M2: 8-10 Strict Pull Ups (Rx+ 5-7 Weighted)<\/p>\n\n\n\n

M3: 10-12 Calorie Row<\/p>\n\n\n\n

M4: 8-10\/side Forearm Plank Dumbbell Drag (30\/20)<\/p>\n\n\n\n

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

Row 5 x 5min, rest 2min<\/p>\n\n\n\n

> Rate Play @ 22-24-26; 22spm for 1:40 then go up by 2spm every 1:40<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 6 Monday 11\/27\/2023 Strength Hang Squat Snatch 10 sets of 2, across Conditioning EMOM for 15 M1: 3 Overhead Squats (13…<\/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-4975","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4975","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=4975"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4975\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4975"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4975"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4975"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}