Monday 7\/8\/2024<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Front Squat<\/p>\n\n\n\n Find a 3 Rep Max<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 6 Rounds<\/p>\n\n\n\n 3 Burpee Box Jump Overs<\/p>\n\n\n\n 5 Hang Clusters (95\/65, 115\/75)<\/p>\n\n\n\n 7 Toes to Bar (Rx+ 3 Bar Muscle Ups)<\/p>\n\n\n\n Rest 30 seconds b\/w rounds<\/p>\n\n\n\n Tuesday 7\/9\/2024<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Dual DB\/KB Snatch, 4 sets of 5, building<\/p>\n\n\n\n A2. L-Hang, 4 sets of max holds<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10-9-8-7… 1<\/p>\n\n\n\n Hang Power Snatch (75\/55, Rx+ 95\/65) Wednesday 7\/10\/2024<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10 minute Partner AMRAP<\/p>\n\n\n\n Max Calories Row or Air BIke<\/p>\n\n\n\n Rest 3 minutes<\/p>\n\n\n\n 20 minute Partner AMRAP<\/p>\n\n\n\n 20 Goblet Squats (50\/35)<\/p>\n\n\n\n 20 Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n 20 Calorie Row or Air Bike<\/p>\n\n\n\n Thursday 7\/11\/2024<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A. Split Jerk, 10 minutes to build to a heavy single<\/p>\n\n\n\n B. Back Squat, 15 minutes to build to a heavy triple<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10 minute AMRAP<\/p>\n\n\n\n 5 Push Up (Rx+ Strict Ring Dip)<\/p>\n\n\n\n 10 AKBS (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n 50 Double Under<\/p>\n\n\n\n Friday 7\/12\/2024<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n “Fight Gone Bad”<\/p>\n\n\n\n 3 Rounds for Total Reps<\/p>\n\n\n\n 1 minute Wall Ball (20\/14)<\/p>\n\n\n\n 1 minute SDLHP (75\/55)<\/p>\n\n\n\n 1 minute Box Jumps (24\/20)<\/p>\n\n\n\n 1 minute Push Press (75\/55)<\/p>\n\n\n\n 1 minute Row<\/p>\n\n\n\n 1 minute REST<\/p>\n","protected":false},"excerpt":{"rendered":" Week # 7 of 7 Monday 7\/8\/2024 Strength Front Squat Find a 3 Rep Max Conditioning 6 Rounds 3 Burpee Box Jump Overs 5 Hang Clusters …<\/p>\n","protected":false},"author":15,"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-5000","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\/5000","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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=5000"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5000\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Back Rack Reverse Lunge (per side) (Rx+ Overhead Reverse Lunges)<\/p>\n\n\n\n