{"id":5023,"date":"2024-09-22T12:00:00","date_gmt":"2024-09-22T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1844"},"modified":"2024-09-22T12:00:00","modified_gmt":"2024-09-22T12:00:00","slug":"weekly-programming-136","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-136\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 9\/23\/2024<\/strong><\/p>\n\n\n\n

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

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

7 sets of 3, across<\/p>\n\n\n\n

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

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

3 Strict Pull Ups<\/p>\n\n\n\n

6 Toes to Bar<\/p>\n\n\n\n

9 Burpee Box Jump Overs<\/p>\n\n\n\n

Tuesday 9\/24\/2024<\/strong><\/p>\n\n\n\n

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

A1. Handstand Push Up, Accumulate 30-33 reps<\/p>\n\n\n\n

A2. 1 Clean Pull + 1 High Hang Power Clean + 1 Below the Knee Power Clean, 4 sets, building<\/p>\n\n\n\n

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

Heavy “Grace”<\/p>\n\n\n\n

30 Clean and Jerks For Time (155\/105, Rx+ 185\/125)<\/p>\n\n\n\n

Wednesday 9\/25\/2024<\/strong><\/p>\n\n\n\n

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

A. E5MOM x 4:\u2028\u2028<\/p>\n\n\n\n

\u2022 25m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

\u2022 16 DB Bench Press @ 2×25\/2x50lb\u2028 or 16 Push-ups<\/p>\n\n\n\n

\u2022 16 Lying Leg Raises\u2028<\/p>\n\n\n\n

\u2022 16 Ski Calories or 12 Bike Calories<\/p>\n\n\n\n

\u2028\u2028B. E5MOM x 4:\u2028\u2028<\/p>\n\n\n\n

\u2022 16 Double DB S2O @ 2×20\/2x35lb <\/p>\n\n\n\n

\u2028\u2022 16 Double DB Walking Lunges @ 2×20\/2x35lb<\/p>\n\n\n\n

\u2028\u2022 100m Front-loaded KB Carry @ @ 2×16\/2x24kg<\/p>\n\n\n\n

\u2028\u2022 100m Farmer Carry @ 2×16\/2x24kg<\/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. Dumbbell Box Step Up, 3 sets of 5\/side, across<\/p>\n\n\n\n

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

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

1,000\/800m Row<\/p>\n\n\n\n

50 Single Arm Dumbbell Push Jerks (50\/35, 25\/side)<\/p>\n\n\n\n

50 Dumbbell Goblet Squat (50\/35)<\/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

6-5-4-3-2-2<\/p>\n\n\n\n

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

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

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

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

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

Part A: Sled Pull Practice 4-5 x 12m (Building)<\/p>\n\n\n\n

\u2028\u2028Part B: For time with a 10 Burpee penalty to be completed at the top of the next round for every stop or drop on the Wall Ball…\u2028\u2028<\/p>\n\n\n\n

\u2022 50 Wall Ball* @ 14\/20lb\u2028<\/p>\n\n\n\n

\u2022 21 Russian Kettlebell Swing @ 24\/32kg\u2028<\/p>\n\n\n\n

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

\u2028\u2028\u2022 40 Wall Ball* @ 14\/20lb\u2028<\/p>\n\n\n\n

\u2022 18 Russian Kettlebell Swing @ 24\/32kg\u2028<\/p>\n\n\n\n

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

\u2022 30 Wall Ball* @ 14\/20lb\u2028<\/p>\n\n\n\n

\u2022 15 Russian Kettlebell Swing @ 24\/32kg\u2028<\/p>\n\n\n\n

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

\u2022 20 Wall Ball* @ 14\/20lb\u2028<\/p>\n\n\n\n

\u2022 12 Russian Kettlebell Swing @ 24\/32kg<\/p>\n\n\n\n

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

\u2022 10 Wall Ball* @ 14\/20lb<\/p>\n\n\n\n

\u2028\u2022 9 Russian Kettlebell Swing @ 24\/32kg\u2028<\/p>\n\n\n\n

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

<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 9\/23\/2024 Strength Back Squat 7 sets of 3, across Conditioning 9 minute AMRAP 3 Strict Pull Ups 6 Toes to Bar…<\/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-5023","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\/5023","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=5023"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5023\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}