{"id":5020,"date":"2024-09-08T12:00:00","date_gmt":"2024-09-08T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1837"},"modified":"2024-09-08T12:00:00","modified_gmt":"2024-09-08T12:00:00","slug":"weekly-programming-134","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-134\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 9\/9\/2024<\/strong><\/p>\n\n\n\n

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

Back Squat, 5 sets of 5, building<\/p>\n\n\n\n

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

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

3 Strict Pull Ups (Rx+, 1 Bar Muscle Up)<\/p>\n\n\n\n

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

9 Sit Ups<\/p>\n\n\n\n

Tuesday 9\/10\/2024<\/strong><\/p>\n\n\n\n

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

A1. Handstand Push Up, Accumulate 25 reps<\/p>\n\n\n\n

A2. Power Clean, 4 sets of 3, building<\/p>\n\n\n\n

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

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

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

20 American Kettlebell Swings (24\/16)<\/p>\n\n\n\n

10 Burpees\u00a0<\/em><\/p>\n\n\n\n

Wednesday 9\/11\/2024<\/strong><\/p>\n\n\n\n

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

A. 18\u2019 AMRAP:\u2028\u2028<\/p>\n\n\n\n

\u2022 400\/500m Row\u2028<\/p>\n\n\n\n

\u2022 15 KB Deadlifts @ 2x16kg\/2x24kg\u2028<\/p>\n\n\n\n

\u2022 20 Wall Balls @ 10\/14lbs\u2028<\/p>\n\n\n\n

\u2022 100m Farmer Carry @ 2x16kg\/2x24kg\u2028\u2028<\/p>\n\n\n\n

B. 18\u2019 AMRAP:\u2028\u2028<\/p>\n\n\n\n

\u2022 400\/500m Ski\/Row or 16\/20 Bike Calories\u2028<\/p>\n\n\n\n

\u2022 15 Burpee Broad Jump<\/p>\n\n\n\n

\u2028\u2022 20 Kettlebell Snatch @ 12\/16kg\u2028<\/p>\n\n\n\n

\u2022 25m Sled Push @ 3\/5 plates (45s)<\/p>\n\n\n\n

Thursday 9\/12\/2024<\/strong><\/p>\n\n\n\n

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

A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10<\/p>\n\n\n\n

A2. Back Rack Reverse Lunge, 3 sets of 5\/side, building<\/p>\n\n\n\n

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

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

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

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

Friday 9\/13\/2024<\/strong><\/p>\n\n\n\n

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

Touch and Go Power Snatch<\/p>\n\n\n\n

3-3-2-2-1-1-1<\/p>\n\n\n\n

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

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

3 Deadlifts (185\/125, Rx+ 315\/225)<\/p>\n\n\n\n

6 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n

12 Walking Lunges<\/p>\n\n\n\n

Saturday 9\/14\/2024<\/strong><\/p>\n\n\n\n

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

 For Time:<\/p>\n\n\n\n

\u2022 1000m Run<\/p>\n\n\n\n

\u2028\u2022 30 Alternating DB Snatch\u2028 @ 20\/35lb<\/p>\n\n\n\n

\u2022 30 Sandbag Walking Lunge @ 10\/20g\u2028<\/p>\n\n\n\n

\u2022 30 Ski or Bike Calories\u2028<\/p>\n\n\n\n

\u2022 30 Burpee Broad Jumps<\/p>\n\n\n\n

\u2028\u2022 25m Sled Pull\/Push @ 3\/5 plates (45s)<\/p>\n\n\n\n

\u2028\u2028\u2022 500m Run<\/p>\n\n\n\n

\u2022 20 Alternating DB Snatch\u2028 @ 20\/35lb<\/p>\n\n\n\n

\u2022 20 Sandbag Walking Lunge @ 10\/20g\u2028<\/p>\n\n\n\n

\u2022 20 Ski or Bike Calories\u2028<\/p>\n\n\n\n

\u2022 20 Burpee Broad Jump\u2028s<\/p>\n\n\n\n

\u2022 25m Sled Pull\/Push\u2028\u2028 @ 3\/5 plates (45s)<\/p>\n\n\n\n

\u2022 250m Run\u2028<\/p>\n\n\n\n

\u2022 10 Alternating DB Snatch\u2028 @ 20\/35lb<\/p>\n\n\n\n

\u2022 10 Sandbag Walking Lunge @ 10\/20g<\/p>\n\n\n\n

\u2028\u2022 10 Ski or Bike Calories\u2028<\/p>\n\n\n\n

\u2022 10 Burpee Broad Jump\u2028s<\/p>\n\n\n\n

\u2022 25m Sled Pull\/Push @ 3\/5 plates (45s)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 1 Monday 9\/9\/2024 Strength Back Squat, 5 sets of 5, building Conditioning 10 minute AMRAP 3 Strict Pull Ups (Rx+, 1 Ba…<\/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-5020","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\/5020","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=5020"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5020\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}