{"id":5022,"date":"2024-09-15T12:00:00","date_gmt":"2024-09-15T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1841"},"modified":"2024-09-15T12:00:00","modified_gmt":"2024-09-15T12:00:00","slug":"weekly-programming-135","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-135\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

Monday 9\/16\/2024<\/strong><\/p>\n\n\n\n

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

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

15 minutes to build to a heavy triple<\/p>\n\n\n\n

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

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

6 Pull Ups (Rx+ 3 Bar Muscle Ups)<\/p>\n\n\n\n

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

12 Alternating Hang Dumbbell Snatches (50\/35)<\/p>\n\n\n\n

36 Double Unders\u00a0<\/em><\/p>\n\n\n\n

Tuesday 9\/17\/2024<\/strong><\/p>\n\n\n\n

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

A1. Handstand Push Up, Accumulate 28-30 reps<\/p>\n\n\n\n

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

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

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

5 Power Clean and Jerks (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

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

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

Wednesday 9\/18\/2024<\/strong><\/p>\n\n\n\n

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

A. Sled Push Practice 3x25m (building)\u2028\u2028<\/p>\n\n\n\n

B. 25\u2019 ASCENDING AMRAP<\/p>\n\n\n\n

5-10-15-20-25 reps of:\u2028<\/p>\n\n\n\n

\u2022 KB Deadlift @ 2×16\/2x24kg\u2028<\/p>\n\n\n\n

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

\u2022 Wall Ball @ 10\/14lb (DOUBLE THE REPS)<\/p>\n\n\n\n

\u2028\u2022 200m Ski or Row<\/p>\n\n\n\n

Thursday 9\/19\/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, across<\/p>\n\n\n\n

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

EMOM for 15<\/p>\n\n\n\n

M1: 10 Dumbbell Thrusters (2×35\/2×50)<\/p>\n\n\n\n

M2: 10 Burpees w\/ 6 inch target<\/p>\n\n\n\n

M3: 10 Box Jump Overs (24\/20)<\/p>\n\n\n\n

Friday 9\/20\/2024<\/strong><\/p>\n\n\n\n

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

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

5-4-3-2-2-2<\/p>\n\n\n\n

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

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

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

21 Dealifts (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

12 Toes To Bar.<\/em><\/p>\n\n\n\n

Saturday 9\/21\/2024<\/strong><\/p>\n\n\n\n

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

For time:<\/p>\n\n\n\n

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

\u2022 21 DB Hang Clean @ 2×20\/2x35lb\u2028<\/p>\n\n\n\n

\u2022 21 DB Push Press\u2028<\/p>\n\n\n\n

\u2022 21 DB Front Squat\u2028\u2028<\/p>\n\n\n\n

\u2022 12m Sled Pull\u2028<\/p>\n\n\n\n

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

\u2022 18 DB Hang Clean\u2028<\/p>\n\n\n\n

\u2022 18 DB Push Press\u2028<\/p>\n\n\n\n

\u2022 18 DB Front Squat\u2028\u2028<\/p>\n\n\n\n

\u2022 12m Sled Pull\u2028<\/p>\n\n\n\n

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

\u2028\u2022 15 DB Hang Clean\u2028<\/p>\n\n\n\n

\u2022 15 DB Push Press\u2028<\/p>\n\n\n\n

\u2022 15 DB Front Squat\u2028\u2028<\/p>\n\n\n\n

\u2022 12m Sled Pull\u2028<\/p>\n\n\n\n

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

\u2022 12 DB Hang Clean<\/p>\n\n\n\n

\u2028\u2022 12 DB Push Press\u2028<\/p>\n\n\n\n

\u2022 12 DB Front Squat\u2028\u2028<\/p>\n\n\n\n

\u2022 12m Sled Pull\u2028<\/p>\n\n\n\n

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

\u2022 9 DB Hang Clean\u2028<\/p>\n\n\n\n

\u2022 9 DB Push Press\u2028<\/p>\n\n\n\n

\u2022 9 DB Front Squat\u2028\u2028<\/p>\n\n\n\n

\u2022 12m Sled Pull\u2028<\/p>\n\n\n\n

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

\u2022 6 DB Hang Clean\u2028<\/p>\n\n\n\n

\u2022 6 DB Push Press<\/p>\n\n\n\n

\u2022 6 DB Front Squat\u2028\u2028<\/p>\n\n\n\n

\u2022 12m Sled Pull\u2028<\/p>\n\n\n\n

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

\u2022 3 DB Hang Clean\u2028<\/p>\n\n\n\n

\u2022 3 DB Push Press\u2028<\/p>\n\n\n\n

\u2022 3 DB Front Squat<\/p>\n\n\n\n

\u2022 12m Sled Pull\u2028<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 Monday 9\/16\/2024 Strength Back Squat 15 minutes to build to a heavy triple Conditioning 10 Rounds For Time 6 Pull Up…<\/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-5022","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\/5022","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=5022"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5022\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}