{"id":4995,"date":"2024-06-23T12:00:00","date_gmt":"2024-06-23T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1761"},"modified":"2024-06-23T12:00:00","modified_gmt":"2024-06-23T12:00:00","slug":"weekly-programming-123","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-123\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 7<\/h2>\n\n\n\n

Monday 6\/24\/2024<\/strong><\/p>\n\n\n\n

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

A1. Front Squat, 5 sets of 3, building<\/p>\n\n\n\n

A2. Broad Jump, 5 sets of 3<\/p>\n\n\n\n

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

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

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

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

Time Cap 10 minutes<\/p>\n\n\n\n

Tuesday 6\/25\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Snatch, 5 sets of 1-1-1, across<\/p>\n\n\n\n

A2. Ring Muscle Up Progression of choice from previous week<\/p>\n\n\n\n

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

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

15 Power Snatch (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

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

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

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

Wednesday 6\/26\/2024<\/strong><\/p>\n\n\n\n

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

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

1 Wall Walk<\/p>\n\n\n\n

5 Air Squats<\/p>\n\n\n\n

10 RKBS<\/p>\n\n\n\n

Immediately followed by<\/p>\n\n\n\n

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

Immediately followed by<\/p>\n\n\n\n

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

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

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

Thursday 6\/27\/2024<\/strong><\/p>\n\n\n\n

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

2 Hang Squat Cleans, building<\/p>\n\n\n\n

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

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

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

100 Walking Lunge<\/p>\n\n\n\n

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

Friday 6\/28\/2024<\/strong><\/p>\n\n\n\n

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

A1. Sumo Deadlift, 4 sets of 8, across<\/p>\n\n\n\n

A2. Dual KB\/DB Push Press, 4 sets of 8-10, building<\/p>\n\n\n\n

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

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

5 SDLHP (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

7 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n

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

Saturday 6\/29\/2024<\/strong><\/p>\n\n\n\n

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

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

A2. Dual Dumbbell Front Squat, 4 sets of 8-10, building<\/p>\n\n\n\n

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

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

5 Toes to Bar (Rx+ 2 Bar Muscle Ups)<\/p>\n\n\n\n

10 Box Step Up (Rx+ Weighted 50\/35)<\/p>\n\n\n\n

5 Burpees to 6 inch Target<\/p>\n\n\n\n

note: alternate rounds<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 7 Monday 6\/24\/2024 Strength A1. Front Squat, 5 sets of 3, building A2. Broad Jump, 5 sets of 3 Conditioning 10 Round F…<\/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":[8],"class_list":["post-4995","post","type-post","status-publish","format-standard","hentry","category-wod","tag-crossfit-programming"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4995","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=4995"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4995\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}