{"id":4991,"date":"2024-01-14T12:00:00","date_gmt":"2024-01-14T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1632"},"modified":"2024-01-14T12:00:00","modified_gmt":"2024-01-14T12:00:00","slug":"weekly-programming-100","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-100\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 1\/15\/2024<\/strong><\/p>\n\n\n\n

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

Thruster<\/p>\n\n\n\n

4-4-3-3-2-2, building<\/p>\n\n\n\n

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

5 Rounds<\/p>\n\n\n\n

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

5 Push Presses<\/p>\n\n\n\n

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

Rest 1 minute after each round<\/p>\n\n\n\n

Tuesday 1\/16\/2024<\/strong><\/p>\n\n\n\n

Accessory<\/em><\/p>\n\n\n\n

3-4 Rounds<\/p>\n\n\n\n

A1. Assault Bike Sprint, 15 on\/15 off x2<\/p>\n\n\n\n

A2. Max Effort Bar Hang (Rx+ Single Arm)<\/p>\n\n\n\n

A3. Max Hollow Rocks in 1 minute<\/p>\n\n\n\n

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

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

Assault Bike<\/p>\n\n\n\n

1 minute rest<\/p>\n\n\n\n

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

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

1 minute rest<\/p>\n\n\n\n

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

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

1 minute rest<\/p>\n\n\n\n

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

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

Wednesday 1\/17\/2024<\/strong><\/p>\n\n\n\n

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

A1. High Box Step Up, 3 sets of 7-8\/side (Rx+ Pistol)<\/p>\n\n\n\n

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)<\/p>\n\n\n\n

A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)<\/p>\n\n\n\n

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

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

1 Strict Pull Up<\/p>\n\n\n\n

2 Wall Walks<\/p>\n\n\n\n

4 Dumbbell Snatches (50\/35)<\/p>\n\n\n\n

8 Sit Ups (Rx+ V-ups)<\/p>\n\n\n\n

12 Step Ups (24\/20)<\/p>\n\n\n\n

Thursday 1\/18\/2024<\/strong><\/p>\n\n\n\n

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

A1. Tempo Back Squat (31X1), 5 sets of 5,across (2.5-5lb heavier than last week)<\/p>\n\n\n\n

A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and\/or Dumbbell Deficit)<\/p>\n\n\n\n

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

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

15-10-5<\/p>\n\n\n\n

Ring Dip<\/p>\n\n\n\n

30-20-10<\/p>\n\n\n\n

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

60-40-20<\/p>\n\n\n\n

Air Squat<\/p>\n\n\n\n

Friday 1\/19\/2024<\/strong><\/p>\n\n\n\n

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

A1. Touch and Go Power Snatch, 4 sets of 1-1-1-1, buidling<\/p>\n\n\n\n

A2. Gorilla Row, 4 sets of 8-10\/side, across<\/p>\n\n\n\n

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

Every 4 minutes for 4 Rounds<\/p>\n\n\n\n

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

15 Chest to Bar Pull Ups (Rx+ 8 Bar Muscle Ups)<\/p>\n\n\n\n

20 Deadlifts<\/p>\n\n\n\n

Saturday 1\/20\/2024<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 6-8, across<\/p>\n\n\n\n

A2. Ring Muscle Up Practice (Rx+ Strict), 4 sets<\/p>\n\n\n\n

A3. Double Under Practice, 4 sets<\/p>\n\n\n\n

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

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

5 Strict Pull Up<\/p>\n\n\n\n

10 Strict Presses (AHAP unbroken)<\/p>\n\n\n\n

50 Double Unders<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 1\/15\/2024 Strength Thruster 4-4-3-3-2-2, building Conditioning 5 Rounds 5 Front Squats (95\/65, 135\/95) (Rx+ H…<\/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-4991","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4991","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=4991"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4991\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4991"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4991"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}