{"id":4998,"date":"2024-06-30T12:00:00","date_gmt":"2024-06-30T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1770"},"modified":"2024-06-30T12:00:00","modified_gmt":"2024-06-30T12:00:00","slug":"weekly-programming-124","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-124\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 6 of 7<\/h2>\n\n\n\n

Monday 7\/1\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

1:30 AMRAP<\/p>\n\n\n\n

5 Squat Clean and Jerks (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

Bar Facing Burpees Over Bar with remaining time<\/p>\n\n\n\n

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

Tuesday 7\/2\/2024<\/strong><\/p>\n\n\n\n

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

A1. Power Snatch, Find a 3 Rep Touch and Go Max<\/p>\n\n\n\n

A2. Ring Muscle Up Practice or progression of choice from previous weeks<\/p>\n\n\n\n

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

Viking “Helen”<\/p>\n\n\n\n

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

500m Row<\/p>\n\n\n\n

21 American Kettlebell Swings (24\/16)<\/p>\n\n\n\n

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

Wednesday 7\/3\/2024<\/strong><\/p>\n\n\n\n

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

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

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

Alternate Rounds<\/p>\n\n\n\n

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

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

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

12 Medicine Ball Reverse Lunges (20\/14)<\/p>\n\n\n\n

Thursday 7\/4\/2024<\/strong><\/p>\n\n\n\n

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

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

Find a 1 Rep Max<\/p>\n\n\n\n

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

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

21-15-9<\/p>\n\n\n\n

Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

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

immediately into<\/p>\n\n\n\n

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

10 minute time cap<\/p>\n\n\n\n

Friday 7\/5\/2024<\/strong><\/p>\n\n\n\n

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

A1. Sumo Deadlift, Find an 8 Rep Max<\/p>\n\n\n\n

A2. Dual KB\/DB Push Press, Find an 8 Rep Max<\/p>\n\n\n\n

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

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

3 Handstand Push Ups<\/p>\n\n\n\n

6 Deadlifts (155\/105, Rx+ 225\/155)<\/p>\n\n\n\n

9\/7 Calorie Row\u00a0<\/em><\/p>\n\n\n\n

Saturday 7\/6\/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

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

EMOM for 20, building<\/p>\n\n\n\n

M1- M5: 1 Hang Muscle Snatch + 1 Overhead Squat<\/p>\n\n\n\n

M5 – M10: 1 Hang Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n

M11 – M20: 1 Hang Squat Snatch + 1 Overhead Squat<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 6 of 7 Monday 7\/1\/2024 Strength A1. Front Squat, 5 sets of 3, across A2. Broad Jump, 5 sets of 3 Conditioning 5 Rounds 1:30…<\/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-4998","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\/4998","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=4998"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4998\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4998"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4998"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4998"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}