{"id":4993,"date":"2024-05-19T12:38:00","date_gmt":"2024-05-19T12:38:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1704"},"modified":"2024-05-19T12:38:00","modified_gmt":"2024-05-19T12:38:00","slug":"weekly-programming-118","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-118\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 5\/20\/2024<\/strong><\/p>\n\n\n\n

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

Deadlift<\/p>\n\n\n\n

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

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

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

5 Pull Ups<\/p>\n\n\n\n

10 Alternating Reverse Lunges<\/p>\n\n\n\n

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

Tuesday 5\/21\/2024<\/strong><\/p>\n\n\n\n

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

Front Squat<\/p>\n\n\n\n

5 sets of 5, building<\/p>\n\n\n\n

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

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

1 Hang Squat Clean (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

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

9\/7 Calorie Row<\/p>\n\n\n\n

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

Wednesday 5\/22\/2024<\/strong><\/p>\n\n\n\n

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

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

4 No Push Up Burpees<\/p>\n\n\n\n

8 American Kettlebell Swings (24\/18, Rx+ 28\/20)<\/p>\n\n\n\n

12 Air Squats (Rx+ Goblet)<\/p>\n\n\n\n

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

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

4 Goblet Muscle Cleans (24\/18, Rx+ 28\/20)<\/p>\n\n\n\n

8 Tuck Ups<\/p>\n\n\n\n

12 Walking Lunges (Rx+ Goblet)<\/p>\n\n\n\n

Thursday 5\/23\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

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

Friday 5\/24\/2024<\/strong><\/p>\n\n\n\n

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

A1. Front Rack Reverse Lunge, 4 sets of 5\/side, building<\/p>\n\n\n\n

A2. Handstand Push Up, 4 sets of 5-7<\/p>\n\n\n\n

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

Every 1:30 for 10 Rounds<\/p>\n\n\n\n

1 Power Clean and Jerk (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

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

Saturday 5\/25\/2024<\/strong><\/p>\n\n\n\n

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

A1. Bench Press, 4 sets of 8-10, building<\/p>\n\n\n\n

A2. Sumo Deadlift, 4 sets of 5-7, building<\/p>\n\n\n\n

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

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

2,000m Row<\/p>\n\n\n\n

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

1,000m Row<\/p>\n\n\n\n

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

500m Row<\/p>\n","protected":false},"excerpt":{"rendered":"

Interim Week # 1 of 1 Monday 5\/20\/2024 Strength Deadlift Build up to a heavy single Conditioning 15 minute AMRAP 5 Pull Ups 10 Alt…<\/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-4993","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4993","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=4993"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4993\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4993"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4993"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}