{"id":5003,"date":"2024-07-14T12:00:00","date_gmt":"2024-07-14T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1780"},"modified":"2024-07-14T12:00:00","modified_gmt":"2024-07-14T12:00:00","slug":"weekly-programming-126","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-126\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 7\/15\/2024<\/strong><\/p>\n\n\n\n

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

Every 2:30 for 7 Rounds<\/p>\n\n\n\n

5-8 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n

1 Squat Clean + 1 Hang Squat Clean, building<\/p>\n\n\n\n

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

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

2:00 AMRAP<\/p>\n\n\n\n

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

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

Double Unders with remaining time<\/p>\n\n\n\n

1 minute rest b\/w rounds\u00a0<\/em><\/p>\n\n\n\n

Tuesday 7\/16\/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

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

4 Strict Pull Up<\/p>\n\n\n\n

8 Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

16 Alternating Goblet Reverse Lunge<\/p>\n\n\n\n

Wednesday 7\/17\/2024<\/strong><\/p>\n\n\n\n

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

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

:40 on, :20 off<\/p>\n\n\n\n

S1: Box Step Up (24\/20)<\/p>\n\n\n\n

S2: Calories Arms Only Assault Bike<\/p>\n\n\n\n

S3: Mountain Climbers<\/p>\n\n\n\n

S4: Calories Rower<\/p>\n\n\n\n

S5: Alternating Russian Kettlebell Swings<\/p>\n\n\n\n

S6: Hollow Body Flutter Kicks<\/p>\n\n\n\n

Thursday 7\/18\/2024<\/strong><\/p>\n\n\n\n

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

A. Split Jerk, 12 minute to build to a heavy double<\/p>\n\n\n\n

B. Back Squat, 12 minutes to build to a heavy double<\/p>\n\n\n\n

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

EMOM for 12<\/p>\n\n\n\n

M1: Max Unbroken Thruster (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

M2: Max Unbroken Hand Release Push Up<\/p>\n\n\n\n

M3: Rest<\/p>\n\n\n\n

Score = total reps<\/p>\n\n\n\n

Friday 7\/19\/2024<\/strong><\/p>\n\n\n\n

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

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

5-5-5-3-3-3-1-1-1, building<\/p>\n\n\n\n

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

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

5-10-15-20<\/p>\n\n\n\n

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

Sit Up<\/p>\n\n\n\n

Burpee Over Rower\u00a0<\/em><\/p>\n\n\n\n

Saturday 7\/20\/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. Feet Elevated Ring Row, 4 sets of 8-10<\/p>\n\n\n\n

A3. Goblet Side Lunge, 4 sets of 7\/side, 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 Power Snatch<\/p>\n\n\n\n

M6 – M10: 1 Hang Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n

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

Interim Week #1 of 1 Monday 7\/15\/2024 Strength Every 2:30 for 7 Rounds 5-8 Handstand Push Ups (Rx+ Strict) 1 Squat Clean + 1 Hang …<\/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-5003","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\/5003","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=5003"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5003\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5003"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5003"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5003"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}