{"id":5013,"date":"2024-08-04T12:00:00","date_gmt":"2024-08-04T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1802"},"modified":"2024-08-04T12:00:00","modified_gmt":"2024-08-04T12:00:00","slug":"weekly-programming-129","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-129\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 8\/5\/2024<\/strong><\/p>\n\n\n\n

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

EMOM for 14<\/p>\n\n\n\n

M1 – M7: Strict Press + Push Jerk, building<\/p>\n\n\n\n

M8 – M14: Push Press + Split Jerk, building<\/p>\n\n\n\n

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

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

3 Strict Ring Dip (Rx+ 1 Bar or Ring Muscle Up)<\/p>\n\n\n\n

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

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

Tuesday 8\/6\/2024<\/strong><\/p>\n\n\n\n

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

Back Squat<\/p>\n\n\n\n

4 sets of 5, across<\/p>\n\n\n\n

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

Every 2 minutes for 5 Rounds<\/p>\n\n\n\n

5 Hang Power Clean (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

10 Front Squats<\/p>\n\n\n\n

Toes to Bar with remaining time<\/p>\n\n\n\n

1 minute rest b\/w<\/p>\n\n\n\n

Wednesday 8\/7\/2024<\/strong><\/p>\n\n\n\n

90sec \u201cOn\u201d 30sec \u201cOff\u201d x 4 Rounds<\/p>\n\n\n\n

Sled Push @ 3\/5 plates (blue plates)<\/p>\n\n\n\n

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

Burpee Broad Jump<\/p>\n\n\n\n

Farmer Carry @ 2x16kg\/2x24kg<\/p>\n\n\n\n

Ski Erg or Echo Bike Calories<\/p>\n\n\n\n

Thursday 8\/8\/2024<\/strong><\/p>\n\n\n\n

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

A. Weighted Supinated Pull Up, 12 minutes to build to a heavy single<\/p>\n\n\n\n

B. Deadlift, 12 minutes to build to a heavy single<\/p>\n\n\n\n

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

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

Alternating Dumbbell Ground to Shoulder<\/p>\n\n\n\n

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

Rest 2 minutes<\/p>\n\n\n\n

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

Box Step Ups (24\/20)<\/p>\n\n\n\n

Kipping Knees to Elbow<\/p>\n\n\n\n

Friday 8\/9\/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

M1: 7-10 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n

M2: 3 Position Squat Clean, building<\/p>\n\n\n\n

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

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

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

25 Shoulder to Overhead<\/p>\n\n\n\n

Saturday 8\/10\/2024<\/strong><\/p>\n\n\n\n

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

3RFT of:<\/p>\n\n\n\n

37 Wall Balls<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

37 Skierg or Row Calories<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

37m Sled Pull<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

37 Skierg or Row Calories<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 8\/5\/2024 Strength EMOM for 14 M1 – M7: Strict Press + Push Jerk, building M8 – M14: Push Press + …<\/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-5013","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\/5013","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=5013"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5013\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}