{"id":5017,"date":"2024-08-18T12:00:00","date_gmt":"2024-08-18T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1811"},"modified":"2024-08-18T12:00:00","modified_gmt":"2024-08-18T12:00:00","slug":"weekly-programming-131","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-131\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-5-of-6\">Week # 5 of 6<\/h2>\n\n\n\n<p><strong>Monday 8\/19\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A. Push Press, 3 sets of 3, building<\/p>\n\n\n\n<p>B. Split Jerk, 3 sets of 3, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>EMOM for 15<\/p>\n\n\n\n<p>M1: 12-15 Dual KB Sumo Deadlift (2&#215;24\/2x16kg, Rx+ 2&#215;32\/2x24kg)<\/p>\n\n\n\n<p>M2: 8-10 Burpee Box Jump Overs<\/p>\n\n\n\n<p>M3: 10-12 Calorie Row<em>&nbsp;<\/em><\/p>\n\n\n\n<p><strong>Tuesday 8\/20\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Back Squat<\/p>\n\n\n\n<p>1 set of 15<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>4 Rounds<\/p>\n\n\n\n<p>2 minute AMRAP<\/p>\n\n\n\n<p>7 Chest to Bar Pull Ups<\/p>\n\n\n\n<p>7 Hang Squat Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>Double Under with remaining time<\/p>\n\n\n\n<p>1 minute REST<em>&nbsp;<\/em><\/p>\n\n\n\n<p><strong>Wednesday 8\/21\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. 3 x 3min AMREP; Rest 1min<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18 Backrack Walking Lunge @ 10kg\/20kg<\/li>\n\n\n\n<li>Ski Max Calories or Max Shuttle Run\u00a0<\/li>\n<\/ul>\n\n\n\n<p>B. 3 x 3min AMREP; Rest 1min<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>9 Double KB Romanian Deadlifts @ 2x16kg\/2x24kg<\/li>\n\n\n\n<li>Bike Max Calories<\/li>\n<\/ul>\n\n\n\n<p>C. 3 x 3min AMREP; Rest 1min<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>9 Burpee Box Get Over @ 30\u201d\/40\u201d<\/li>\n\n\n\n<li>Row Max Calories<\/li>\n<\/ul>\n\n\n\n<p>D. 3 x 3min AMREP; Rest 1min<\/p>\n\n\n\n<p>Sled Push Max Meters @ 3\/5 plates (45s)<\/p>\n\n\n\n<p>18 Alternating DB Hang Power Snatch @ 35\/50lb<\/p>\n\n\n\n<p><strong>Thursday 8\/22\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A. Weighted Supinated Pull Up, 12 minutes to build to a heavy double<\/p>\n\n\n\n<p>B. Deadlift, 12 minutes to build to a heavy double<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>21-15-9<\/p>\n\n\n\n<p>Power Snatch (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>Toes to Bar<\/p>\n\n\n\n<p><strong>Friday 8\/23\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Every 2:30 for 7 Rounds<\/p>\n\n\n\n<p>M1: 9-12 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n<p>M2: 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>15 minute AMRAP<\/p>\n\n\n\n<p>10 Shoulder to Overhead (95\/65)(Rx+ 115\/75)<\/p>\n\n\n\n<p>15\/12 Calorie Row<\/p>\n\n\n\n<p>15 Shoulder to Overhead&nbsp;<\/p>\n\n\n\n<p>15\/12 Calorie Row<\/p>\n\n\n\n<p>20 Shoulder to Overhead<\/p>\n\n\n\n<p>15\/12 Calorie Row<em>&nbsp;<\/em><\/p>\n\n\n\n<p><strong>Saturday 8\/24\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>1000m Run<\/p>\n\n\n\n<p>25m Sled Pull @ 3\/5 plates (45s)<\/p>\n\n\n\n<p>50 Wall Balls @ 14\/20lb<\/p>\n\n\n\n<p>1000m Run<\/p>\n\n\n\n<p>500m Ski or Bike<\/p>\n\n\n\n<p>50 Goblet Reverse Lunges @ 35\/50<\/p>\n\n\n\n<p>1000m Run<\/p>\n\n\n\n<p>500m Row<\/p>\n\n\n\n<p>50 Half Burpees<\/p>\n\n\n\n<p>1000m Run<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 5 of 6 Monday 8\/19\/2024 Strength A. Push Press, 3 sets of 3, building B. Split Jerk, 3 sets of 3, building Conditioning EMO&#8230;<\/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-5017","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\/5017","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=5017"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5017\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5017"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5017"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5017"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}