{"id":4976,"date":"2023-12-03T12:00:00","date_gmt":"2023-12-03T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1582"},"modified":"2023-12-03T12:00:00","modified_gmt":"2023-12-03T12:00:00","slug":"weekly-programming-94","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-94\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Week # 6 of 6<\/h2>\n\n\n\n<p><strong>Monday 12\/4\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Hang Squat Snatch + 1 Overhead Squat<\/p>\n\n\n\n<p>10 sets, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>12 minute AMRAP<\/p>\n\n\n\n<p>12 Alternating Hang Dumbbell Snatch (50\/35, Rx+ Hang Squat Snatch)<\/p>\n\n\n\n<p>12 Push Up (Rx+ Ring Dip)<\/p>\n\n\n\n<p>12 Box Jump Overs (24\/20)<\/p>\n\n\n\n<p><strong>Tuesday 12\/5\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Deadlift<\/p>\n\n\n\n<p>Find a 3 rep max<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>6 Rounds For Time<\/p>\n\n\n\n<p>3 Power Cleans (95\/65, Rx+ 155\/105)<\/p>\n\n\n\n<p>6 Alternating Front Rack Reverse Lunges<\/p>\n\n\n\n<p>9\/7 Calorie Row<\/p>\n\n\n\n<p>Rest 1 minute b\/w rounds<em>.\u00a0<\/em><\/p>\n\n\n\n<p><strong>Wednesday 12\/6\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>30 minutes<\/p>\n\n\n\n<p>40 on, 20 off<\/p>\n\n\n\n<p>S1: Box Step Ups (rx+ weighted)<\/p>\n\n\n\n<p>S2: Alternating Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n<p>S3: Assault Bike Calorie<\/p>\n\n\n\n<p>S4: <a href=\"https:\/\/www.youtube.com\/watch?v=Jv-th61dUog\" target=\"_blank\" rel=\"noopener\">Kettlebell Headcutter<\/a> (24\/16)<\/p>\n\n\n\n<p>S5: V-Ups<\/p>\n\n\n\n<p><strong>Rx+&nbsp;<\/strong><\/p>\n\n\n\n<p>Row 10 x 75sec, rest 2:30<\/p>\n\n\n\n<p>&gt; Open ratings; ratings should be relatively high<\/p>\n\n\n\n<p><strong>Thursday 12\/7\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Strict Press, 4 sets of 7, across<\/p>\n\n\n\n<p>A2. Strict Pull Up, 4 sets of 2 RIR<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>14 minute AMRAP<\/p>\n\n\n\n<p>2 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n<p>4 Toes to Bar<\/p>\n\n\n\n<p>6 Burpees<\/p>\n\n\n\n<p>24 Double Unders<\/p>\n\n\n\n<p><strong>Friday 12\/8\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Power Clean, Find a 4 reps max<\/p>\n\n\n\n<p>A2. Back Squat, 4 sets of 8, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 15<\/p>\n\n\n\n<p>M1: 10 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n<p>M2: 15 Wall Balls (20\/14)<\/p>\n\n\n\n<p>M3: 10\/8 Calorie Assault Bike<\/p>\n\n\n\n<p>M4: 15 American Kettlebell Swing (24\/16)<\/p>\n\n\n\n<p>M5: 10\/8 Calorie Row<\/p>\n\n\n\n<p><strong>Saturday 12\/9\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets<\/p>\n\n\n\n<p>A2. Ring Dips, 3-4 sets of 5-10 reps (Rx+ 32X1 tempo)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>3 Rounds For Time<\/p>\n\n\n\n<p>10 Wall Walk<\/p>\n\n\n\n<p>10 <a href=\"https:\/\/youtu.be\/73eKch1SMx0?si=KgBAAuqduJP0Ld9m&amp;t=65\" target=\"_blank\" rel=\"noopener\">Front Loaded Side Lunges\/side<\/a> (50\/35)<\/p>\n\n\n\n<p>15 Tuck Ups<\/p>\n\n\n\n<p>40 Hollow Flutter Kicks<\/p>\n\n\n\n<p><strong>Rx+<\/strong><\/p>\n\n\n\n<p>2000m Row<\/p>\n\n\n\n<p>&gt; retest and compare to Wednesday, November 1st<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 6 of 6 Monday 12\/4\/2023 Strength Hang Squat Snatch + 1 Overhead Squat 10 sets, building Conditioning 12 minute AMRAP 12 Alt&#8230;<\/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-4976","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4976","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=4976"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4976\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4976"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}