{"id":4981,"date":"2023-12-17T12:00:00","date_gmt":"2023-12-17T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1602"},"modified":"2023-12-17T12:00:00","modified_gmt":"2023-12-17T12:00:00","slug":"weekly-programming-96","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-96\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Interim Week # 2 of 3<\/h2>\n\n\n\n

Monday 12\/18\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

Monday 12\/18\/2023<\/strong><\/p>\n\n\n\n

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

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

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

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

21-15-9-6-3<\/p>\n\n\n\n

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

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

Tuesday 12\/19\/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 (Rx+ Bar Front Rack), 4 sets of 6-8\/side, across<\/p>\n\n\n\n

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

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

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

4 Deadlifts (115\/75, Rx+ 185\/125)<\/p>\n\n\n\n

16 Double Unders<\/p>\n\n\n\n

Wednesday 12\/20\/2023<\/strong><\/p>\n\n\n\n

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

Partner \u201cRowing Kelly\u201d<\/p>\n\n\n\n

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

400m Row<\/p>\n\n\n\n

30 Box Jumps (24\u2033\/20\u2033)<\/p>\n\n\n\n

30 Wall Balls (20\/14lbs)<\/p>\n\n\n\n

Note: partition reps as desired <\/p>\n\n\n\n

Thursday 12\/21\/2023<\/strong><\/p>\n\n\n\n

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

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

M1-M5: Hang Power Snatch<\/p>\n\n\n\n

M5-M10: Hang Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n

M11 – M15: Hang Squat Snatch + 1 Overhead Squat<\/p>\n\n\n\n

M16 – M20: Hang Squat Snatch<\/p>\n\n\n\n

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

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

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

15 Overhead Squats<\/p>\n\n\n\n

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

Friday 12\/22\/2023<\/strong><\/p>\n\n\n\n

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

A1. 1 Push Jerk + 2 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

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

6 Power Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

9 Push Ups (Rx+ Ring Dip)<\/p>\n\n\n\n

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

Saturday 12\/23\/2023<\/strong><\/p>\n\n\n\n

12 Days of CrossFit<\/p>\n\n\n\n

1 Handstand Pushup or WallWalk<\/p>\n\n\n\n

2 Pistols (1\/leg)<\/p>\n\n\n\n

3 Push Press (135\/95)<\/p>\n\n\n\n

4 Deadlift (135\/95)<\/p>\n\n\n\n

5 Burpee<\/p>\n\n\n\n

6 Russian KB Swing<\/p>\n\n\n\n

7 Situps<\/p>\n\n\n\n

8 Lunges (4\/leg)<\/p>\n\n\n\n

9 Pushup<\/p>\n\n\n\n

10 V-Up<\/p>\n\n\n\n

11 Box Jump<\/p>\n\n\n\n

12 Power Clean + Jerk (135\/95)<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 2 of 3 Monday 12\/18\/2023 Strength Hang Squat Clean and Jerk 10 sets of 2, building Conditioning Monday 12\/18\/2023 S…<\/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-4981","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4981","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=4981"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4981\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4981"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4981"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}