{"id":5025,"date":"2024-10-06T12:00:00","date_gmt":"2024-10-06T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1856"},"modified":"2024-10-06T12:00:00","modified_gmt":"2024-10-06T12:00:00","slug":"weekly-programming-138","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-138\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

Monday 10\/7\/2024<\/strong><\/p>\n\n\n\n

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

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

10 sets of 2, across<\/p>\n\n\n\n

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

EMOM for 9<\/p>\n\n\n\n

M1 10-12 Alternating Hang Dumbbell Squat Clean (50\/35, Rx+ 2x24kg\/2x16kg)<\/p>\n\n\n\n

M2 12-15 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n

M3 30-50 Double Under\u00a0<\/em><\/p>\n\n\n\n

Tuesday 10\/8\/2024<\/strong><\/p>\n\n\n\n

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

A1. Handstand Push Up, Accumulate 35-38 reps<\/p>\n\n\n\n

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

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

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

3 Power Clean and Jerks (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

9\/7 Calorie Row<\/p>\n\n\n\n

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

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

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

30-25-20-15-10 reps of:\u2028\u2028<\/p>\n\n\n\n

\u2022 Ski Calories<\/p>\n\n\n\n

\u2028\u2022 Burpee Broad Jump\u2028<\/p>\n\n\n\n

\u2022 KB Deadlift @ 2×35\/2x50lb\u2028<\/p>\n\n\n\n

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

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

Thursday 10\/10\/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. Pistol, 3 sets of practice, Rx+ 8-10\/side<\/p>\n\n\n\n

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

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

3 Front Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n

6 Bar Facing Burpees<\/p>\n\n\n\n

Friday 10\/11\/2024<\/strong><\/p>\n\n\n\n

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

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

3-3-3-2-2-2, building<\/p>\n\n\n\n

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

“Isabel”<\/p>\n\n\n\n

30 Snatches (135\/95)<\/p>\n\n\n\n

Saturday 10\/12\/2024<\/strong><\/p>\n\n\n\n

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

3RFT: \u2028\u2028<\/p>\n\n\n\n

\u2022 500m Ski or Row\u2028<\/p>\n\n\n\n

\u2022 100m Farmer Carry @ 2×16\/2x24kg\u2028 (Pro: 2×24\/2x32kg)<\/p>\n\n\n\n

\u2022 40m Sandbag Walking Lunge @ 10\/20kg\u2028 (Pro: 20\/30kg)<\/p>\n\n\n\n

\u2022 25m Sled Pull @ 2\/4 plates\u2028 (Pro: 3\/6 plates)<\/p>\n\n\n\n

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

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

Week # 5 of 6 Monday 10\/7\/2024 Strength Back Squat 10 sets of 2, across Conditioning EMOM for 9 M1 10-12 Alternating Hang Dumbbell…<\/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-5025","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\/5025","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=5025"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5025\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5025"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5025"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5025"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}