{"id":5024,"date":"2024-09-29T12:00:00","date_gmt":"2024-09-29T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1853"},"modified":"2024-09-29T12:00:00","modified_gmt":"2024-09-29T12:00:00","slug":"weekly-programming-137","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-137\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 4 of 6<\/h2>\n\n\n\n

Monday 9\/30\/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 double<\/p>\n\n\n\n

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

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

200 Double Under<\/p>\n\n\n\n

100\/80 Calorie Row<\/p>\n\n\n\n

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

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

Tuesday 10\/1\/2024<\/strong><\/p>\n\n\n\n

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

A1. Handstand Push Up, Accumulate 33-35 reps<\/p>\n\n\n\n

A2. 1 Clean Pull + 1 Power Clean + 1 Low Hang Power Clean, 4 sets, building<\/p>\n\n\n\n

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

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

1:30 AMRAP<\/p>\n\n\n\n

10 Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

5 Hang Power Clean<\/p>\n\n\n\n

Burpees with the remaining time<\/p>\n\n\n\n

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

Wednesday 10\/2\/2024<\/strong><\/p>\n\n\n\n

Hyrox Metcon<\/em><\/p>\n\n\n\n

A. Sled Pull 5 x 12.5m (building)\u2028\u2028<\/p>\n\n\n\n

B. 30\u2019 ASCENDING AMRAP\u2028\u2028<\/p>\n\n\n\n

3-6-9-12-15-18\u2026\u2028\u2028<\/p>\n\n\n\n

Kettlebell Swing @ 16\/24kg\u2028<\/p>\n\n\n\n

Kettlebell Headcutter @ 16\/24kg\u2028<\/p>\n\n\n\n

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

Ski or Row Sprint Calories\u2028<\/p>\n\n\n\n

Thursday 10\/3\/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

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

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

5 Dual Dumbbell Thrusters (2×35\/2×50)<\/p>\n\n\n\n

10\/8 Calorie Row<\/p>\n\n\n\n

note: alternate rounds<\/p>\n\n\n\n

Friday 10\/4\/2024<\/strong><\/p>\n\n\n\n

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

Power Snatch<\/p>\n\n\n\n

Cluster Sets, 4 sets of 1-1-1, building<\/p>\n\n\n\n

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

30-20-10<\/p>\n\n\n\n

Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

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

Box Step Up (Rx+ 50\/35)<\/p>\n\n\n\n

Saturday 10\/5\/2024<\/strong><\/p>\n\n\n\n

Hyrox Metcon<\/em><\/p>\n\n\n\n

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

50 Kettlebell Deadlifts @ 2x16kg\/2x24kg\u2028 (A)<\/p>\n\n\n\n

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

50 Ski Calories\u2028 (B)<\/p>\n\n\n\n

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

50 Sandbag Walking Lunges @ 10\/30kg (C)<\/p>\n\n\n\n

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

50 Burpee Broad Jump (D)<\/p>\n\n\n\n

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

50m Sled Pull @ 3\/5 plates (E)<\/p>\n\n\n\n

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

50 Row Calories (F)<\/p>\n\n\n\n

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

50 Wall Ball @ 14\/20lb<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 9\/30\/2024 Strength Back Squat 15 minutes to build to a heavy double Conditioning For Time 200 Double Under 10…<\/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-5024","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\/5024","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=5024"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5024\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5024"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5024"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5024"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}