{"id":4980,"date":"2023-12-10T12:00:00","date_gmt":"2023-12-10T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1595"},"modified":"2023-12-10T12:00:00","modified_gmt":"2023-12-10T12:00:00","slug":"weekly-programming-95","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-95\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Interim Week # 1 of 3<\/h2>\n\n\n\n

Monday 12\/11\/2023<\/strong><\/p>\n\n\n\n

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

Hang Squat Clean and Jerk<\/p>\n\n\n\n

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

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

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

2-4-6-8-10-12…<\/p>\n\n\n\n

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

Shoulder to Overhead (Rx+ Strict HSPU)<\/p>\n\n\n\n

Toes to Bar (Rx+ 1\/2 Bar Muscle Up)<\/p>\n\n\n\n

Tuesday 12\/12\/2023<\/strong><\/p>\n\n\n\n

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

A1. Weighted Supinated Pull Up, 4 sets of 5-7, building (Rx+ Ring Muscle Up, 3 -5)<\/p>\n\n\n\n

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

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

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

M1: 5 Deadlifts (185\/125, Rx+ 275\/185)<\/p>\n\n\n\n

M2: 12\/10 Calorie Row (Rx+ 15\/12)<\/p>\n\n\n\n

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

Wednesday 12\/13\/2023<\/strong><\/p>\n\n\n\n

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

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

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

10 Kettlebell Goblet Clean<\/p>\n\n\n\n

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

Rest 2 minutes<\/p>\n\n\n\n

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

5 Burpees Over Kettlebell<\/p>\n\n\n\n

10 Alternating RKBS<\/p>\n\n\n\n

30 Russian Twists<\/p>\n\n\n\n

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

Thursday 12\/14\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

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

2 Chest to Bar Pull Up<\/p>\n\n\n\n

4 Overhead Squats (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

8 Sit Ups (Rx+ 6 Toes to Bar)<\/p>\n\n\n\n

Friday 12\/15\/2023<\/strong><\/p>\n\n\n\n

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

A1. 1 Push Jerk + 1 Split Jerk, 8 sets, building<\/p>\n\n\n\n

A2. Deadlift, 8 sets of 3, building<\/p>\n\n\n\n

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

16 minute Partner AMRAP<\/p>\n\n\n\n

5 Burpee Box Jump Overs (24\/20)<\/p>\n\n\n\n

10 Alternating Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

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

note: alternate rounds<\/p>\n\n\n\n

Saturday 12\/16\/2023<\/strong><\/p>\n\n\n\n

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

A1. Handstand Hold (Rx+ Walk), 4 sets of practice<\/p>\n\n\n\n

A2. Bench Press, 4 sets of 8-10, building<\/p>\n\n\n\n

A3. Bent Over Dumbbell Row, 4 sets of 8-10, building<\/p>\n\n\n\n

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

EMOM for 12<\/p>\n\n\n\n

M1: 8-12 Parallette Shoot Throughs<\/p>\n\n\n\n

M2: 15-20 Russian Kettlebell Swing (AHAP)<\/p>\n\n\n\n

M3: 12-16 Box Step Ups (24\/20, Rx+ 30\/24)<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 1 of 3 Monday 12\/11\/2023 Strength Hang Squat Clean and Jerk 8 sets of 3, building Conditioning 14 minute AMRAP 2-4-…<\/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-4980","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4980","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=4980"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4980\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4980"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4980"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4980"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}