{"id":5019,"date":"2024-09-01T12:00:00","date_gmt":"2024-09-01T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1831"},"modified":"2024-09-01T12:00:00","modified_gmt":"2024-09-01T12:00:00","slug":"weekly-programming-133","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-133\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-interim-week-1-of-1\">Interim Week # 1 of 1<\/h2>\n\n\n\n<p><strong>Monday 9\/2\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Handstand Practice (Rx+ Handstand Walking Laps), Max Time in Handstand in 5 minutes<\/p>\n\n\n\n<p>A2. Front Squat, Max Reps in 5 minutes (115\/75, Rx+ 185\/125, Rx++ 225\/155)<\/p>\n\n\n\n<p><em>Partner Conditioning<\/em><\/p>\n\n\n\n<p>16 minute AMRAP<\/p>\n\n\n\n<p>5 Burpees<\/p>\n\n\n\n<p>10 Hang Single Arm Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n<p>20 Double Unders<\/p>\n\n\n\n<p>note: alternate Rounds<\/p>\n\n\n\n<p><strong>Tuesday 9\/3\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>20 minutes, building<\/p>\n\n\n\n<p>1 Power Snatch + 1 Squat Snatch<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>Every 1:30 for 5 Rounds<\/p>\n\n\n\n<p>12 Pull Ups (Rx+ 6 Bar Muscle Ups)<\/p>\n\n\n\n<p>Deadlifts w\/ remaining time (135\/95, Rx+ 225\/155)<\/p>\n\n\n\n<p>1:30 rest b\/w round<em>s<\/em><\/p>\n\n\n\n<p><strong>Wednesday 9\/4\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. 18\u2019 AMRAP of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Push @ 3\/5 plates (pros: 4\/6 plates)<\/li>\n\n\n\n<li>15 Row Calories<\/li>\n\n\n\n<li>12 Burpees<\/li>\n\n\n\n<li>15 Wall Balls @ 10\/14lb (pros: 14\/20lb)<\/li>\n<\/ul>\n\n\n\n<p>Rest 3 minutes then:<\/p>\n\n\n\n<p>B. 18\u2019 AMRAP of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120m Farmer Carry 2x16kg\/2x24kg (pros: 2x24kg\/2x32kg)<\/li>\n\n\n\n<li>15 Sandbag Walking Lunges @ 10\/20kg (pros: 20\/30kg)<\/li>\n\n\n\n<li>12 Ski or Bike Calories<\/li>\n\n\n\n<li>15 Abmat Sit-ups<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Thursday 9\/5\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Dumbbell Strict Press, 4 sets of 8-10, building<\/p>\n\n\n\n<p>A2. Pistol Practice, 4 sets<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>20-16-12-8-4<\/p>\n\n\n\n<p>Single Arm Dumbbell Thrusters (50\/35)<\/p>\n\n\n\n<p>Calorie Row<\/p>\n\n\n\n<p><strong>Friday 9\/6\/2024<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>Power Clean<\/p>\n\n\n\n<p>3-3-3-2-2-1-1, building<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>6 Rounds For Time<\/p>\n\n\n\n<p>3 Power Cleans (95\/65, Rx+ 155\/105)<\/p>\n\n\n\n<p>6 Alternating Front Rack Reverse Lunges<\/p>\n\n\n\n<p>9 Toes to Bar<\/p>\n\n\n\n<p>Rest 1 minute b\/w rounds<\/p>\n\n\n\n<p><strong>Saturday 9\/7\/2024<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000m Run<\/li>\n\n\n\n<li>37m Sled Pull @ 2\/4 plates (pros: 3\/5 plates)<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>750m Ski<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>200m Farmer Carry 2x16kg\/2x24kg (pros: 2x24kg\/2x32kg)<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>80m Burpee Broad Jump<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>75 Wall Balls @ 10\/14lb (pros: 14\/20kb)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Interim Week # 1 of 1 Monday 9\/2\/2024 Strength A1. Handstand Practice (Rx+ Handstand Walking Laps), Max Time in Handstand in 5 min&#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-5019","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\/5019","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=5019"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5019\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}