{"id":4992,"date":"2024-05-12T12:00:00","date_gmt":"2024-05-12T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1691"},"modified":"2024-05-12T12:00:00","modified_gmt":"2024-05-12T12:00:00","slug":"weekly-programming-117","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-117\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 5\/13\/2024<\/strong><\/p>\n\n\n\n

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

Back Squat<\/p>\n\n\n\n

Build up to a heavy single<\/p>\n\n\n\n

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

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

3 Handstand Push Up (Rx+ 6 reps)<\/p>\n\n\n\n

9 Air Squat (Rx+ 12 reps)<\/p>\n\n\n\n

27 Double Under<\/p>\n\n\n\n

Tuesday 5\/14\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 Rep Max Touch and Go<\/p>\n\n\n\n

A2. Weighted Chin Up, 5 Rep Max<\/p>\n\n\n\n

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

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

10 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

5 Hang Power Cleans<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n\n\n\n

rest 1 minute b\/w rounds<\/p>\n\n\n\n

Wednesday 5\/15\/2024<\/strong><\/p>\n\n\n\n

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

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

20 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n

20 Alternating Single Arm Devils Press (50\/35)<\/p>\n\n\n\n

20 Goblet Squats (50\/35)<\/p>\n\n\n\n

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

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

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

note: partition as desired<\/p>\n\n\n\n

Thursday 5\/16\/2024<\/strong><\/p>\n\n\n\n

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

Build up to a heavy set of the following complex<\/p>\n\n\n\n

1 Push Press + 1 Push Jerk, building<\/p>\n\n\n\n

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

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

Push Up<\/p>\n\n\n\n

Box Jump Over (24\/20)<\/p>\n\n\n\n

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

Friday 5\/17\/2024<\/strong><\/p>\n\n\n\n

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

Find a 2 Rep Max Hang Power Snatch<\/p>\n\n\n\n

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

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

50 Pull Up<\/p>\n\n\n\n

50 Overhead Squat (45\/35, Rx+ 95\/65)<\/p>\n\n\n\n

50\/40 Calorie Row<\/p>\n\n\n\n

Saturday 5\/18\/2024<\/strong><\/p>\n\n\n\n

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

A1. Dumbbell Deficit Push Ups, 3 sets of max reps<\/p>\n\n\n\n

A2. Single Arm Ring Row, 3 sets of 8-10\/side<\/p>\n\n\n\n

A3. Forearm Plank Bodysaw, 3 sets of 8-12<\/p>\n\n\n\n

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

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

10 Pendlay Rows (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

10 Bar Facing Burpees<\/p>\n\n\n\n

20 Second Hang Tuck Hold (Rx+ L-Hang)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week #6 of 6 Monday 5\/13\/2024 Strength Back Squat Build up to a heavy single Conditioning 14 minute AMRAP 3 Handstand Push Up (Rx+…<\/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-4992","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4992","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=4992"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4992\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}