{"id":4986,"date":"2023-12-24T12:00:00","date_gmt":"2023-12-24T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1607"},"modified":"2023-12-24T12:00:00","modified_gmt":"2023-12-24T12:00:00","slug":"weekly-programming-97","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-97\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Interim Week # 3 of 3<\/h2>\n\n\n\n<p><strong>Monday 12\/25\/2023<\/strong><\/p>\n\n\n\n<p>CLOSED, Merry Christmas and Happy Holidays!<\/p>\n\n\n\n<p><strong>Tuesday 12\/26\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Weighted Supinated Pull Up, 4 sets of 5-7, building (Rx+ Ring Muscle Up, 3 -5)<\/p>\n\n\n\n<p>A2. Dual DB\/KB Reverse Lunges (Rx+ Bar Front Rack), 4 sets of 6-8\/side, across<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>\u201cJackie\u201d<\/p>\n\n\n\n<p>1,000m Row<\/p>\n\n\n\n<p>50 Thrusters (45\/35)<\/p>\n\n\n\n<p>30 Pull Ups<\/p>\n\n\n\n<p><strong>Wednesday 12\/27\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Partner Conditioning:<\/p>\n\n\n\n<p>3 Rounds For Time<\/p>\n\n\n\n<p>50 Dumbbell Snatches (50\/35)<\/p>\n\n\n\n<p>50 Lateral Burpees Over Dumbbell<\/p>\n\n\n\n<p>50 Wall Balls (20\/14)<\/p>\n\n\n\n<p>50 Medicine Ball Sit Ups (20\/14)<\/p>\n\n\n\n<p>50 Box Jump Overs<\/p>\n\n\n\n<p>Note: break up reps as desired<\/p>\n\n\n\n<p><strong>Thursday 12\/28\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>3 Position Snatch<\/p>\n\n\n\n<p>20 minutes, 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>4 Back Squats (135\/95, Rx+ 185\/125 from the floor)<\/p>\n\n\n\n<p>12 Toes to Bar<\/p>\n\n\n\n<p>48 Double Unders<\/p>\n\n\n\n<p><strong>Friday 12\/29\/2023<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Split Jerk, 8 sets of 2, building<\/p>\n\n\n\n<p>A2. Deadlift, 8 sets of 3, 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: 8-10 Strict Presses (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n<p>M2: 8-10\/side <a href=\"https:\/\/www.youtube.com\/watch?v=urfjFI2Ahww\" target=\"_blank\" rel=\"noopener\">Gorilla Row<\/a> (2&#215;20\/2&#215;12, Rx+ 2&#215;24, 2&#215;16)<\/p>\n\n\n\n<p>M3: 12\/10 Calorie Row<\/p>\n\n\n\n<p><strong>Saturday 12\/30\/2023<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>\u201cNYE\u201d For Time<\/p>\n\n\n\n<p>31 Handstand Push Ups<\/p>\n\n\n\n<p>31 Power Cleans (75\/65, Rx+ 95\/65)<\/p>\n\n\n\n<p>31 Pull Ups<\/p>\n\n\n\n<p>31 Thrusters (75\/65, Rx+ 95\/65)<\/p>\n\n\n\n<p>31 Box Jumps<\/p>\n\n\n\n<p>31 Toes to Bar<\/p>\n\n\n\n<p>31 Sumo Deadlift High Pulls (75\/65, Rx+ 95\/65)<\/p>\n\n\n\n<p>31 Wall Balls<\/p>\n\n\n\n<p>31 Walking Lunges\/side<\/p>\n\n\n\n<p>31 Burpees<\/p>\n\n\n\n<p>365 m Row<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interim Week # 3 of 3 Monday 12\/25\/2023 CLOSED, Merry Christmas and Happy Holidays! Tuesday 12\/26\/2023 Strength A1. Weighted Supin&#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-4986","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4986","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=4986"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4986\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4986"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}