{"id":5015,"date":"2024-08-11T12:00:00","date_gmt":"2024-08-11T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1807"},"modified":"2024-08-11T12:00:00","modified_gmt":"2024-08-11T12:00:00","slug":"weekly-programming-130","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-130\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

Monday 8\/12\/2024<\/strong><\/p>\n\n\n\n

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

A. Strict Press, 3 sets of 3, building<\/p>\n\n\n\n

B. Push Jerk, 3 sets of 3, building<\/p>\n\n\n\n

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

4 Rounds<\/p>\n\n\n\n

2:30 AMRAP<\/p>\n\n\n\n

10 Deadlifts (185\/125, Rx+ 275\/185)<\/p>\n\n\n\n

20 Push Up<\/p>\n\n\n\n

Calorie Row with remaining time<\/p>\n\n\n\n

1:00 Rest<\/p>\n\n\n\n

Tuesday 8\/13\/2024<\/strong><\/p>\n\n\n\n

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

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

2 sets of 10, across<\/p>\n\n\n\n

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

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

5 Hang Power Snatch (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

7 Overhead Squats<\/p>\n\n\n\n

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

Wednesday 8\/14\/2024<\/strong><\/p>\n\n\n\n

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

A. E5MOM x 4 sets:<\/p>\n\n\n\n

12m Sled Pull<\/p>\n\n\n\n

25m Burpee Broad Jump<\/p>\n\n\n\n

12 Row Calories<\/p>\n\n\n\n

B. E5MOM x 4 sets:<\/p>\n\n\n\n

12 Burpee Box Getovers @ 30\u201d\/40\u201d<\/p>\n\n\n\n

25m Backrack Walking Lunges (UWS Dumbbell Walking Lunges)<\/p>\n\n\n\n

12 Echo Bike Calories or Skierg Calories<\/p>\n\n\n\n

Thursday 8\/15\/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 triple<\/p>\n\n\n\n

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

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

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

1-2-3-4…10<\/p>\n\n\n\n

Power Clean (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n

Toes to Bar<\/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: 8-11 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n

M2: 1 Squat Clean + 1 Hang Squat Clean, building<\/p>\n\n\n\n

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

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

3 Wall Walks (Rx+ Handstand Walk Square Lap)<\/p>\n\n\n\n

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

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

rest 30 seconds b\/w rounds<\/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

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

500m Skierg or 20\/25 Echo Bike Calories<\/p>\n\n\n\n

25m Sled Push @ 4\/6 plates<\/p>\n\n\n\n

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

25 Burpee Box Jump Overs @ 20\u201d\/24\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 8\/12\/2024 Strength A. Strict Press, 3 sets of 3, building B. Push Jerk, 3 sets of 3, building Conditioning 4 …<\/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-5015","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\/5015","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=5015"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5015\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}