{"id":5026,"date":"2024-10-27T12:00:00","date_gmt":"2024-10-27T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1866"},"modified":"2024-10-27T12:00:00","modified_gmt":"2024-10-27T12:00:00","slug":"weekly-programming-141","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-141\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

Monday 10\/28\/2024<\/strong><\/p>\n\n\n\n

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

A. Overhead Squat, 5 sets of 3, building<\/p>\n\n\n\n

B. Split Jerk, 5 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

5 Thrusters (115\/75, Rx+ 135\/95)<\/p>\n\n\n\n

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

Rest 1 minute b\/w rounds\u00a0<\/em><\/p>\n\n\n\n

Tuesday 10\/29\/2024<\/strong><\/p>\n\n\n\n

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

Deadlift<\/p>\n\n\n\n

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

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

EMOM for 12<\/p>\n\n\n\n

M1: 10 Dual KB Sumo Deadlifts (2x24kg\/2x16kg, Rx+ 2×32\/2x24kg)<\/p>\n\n\n\n

M2: 10 Toes to Bar (Rx+ 5 Bar Muscle Ups)<\/p>\n\n\n\n

M3: 50 Double Unders<\/p>\n\n\n\n

Wednesday 10\/30\/2024<\/strong><\/p>\n\n\n\n

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

A. 8\u2019 AMRAP:\u2028\u2028<\/p>\n\n\n\n

\u2022 25 Row Calories\u2028<\/p>\n\n\n\n

\u2022 25 Burpees<\/p>\n\n\n\n

B. 8\u2019 AMRAP:\u2028\u2028<\/p>\n\n\n\n

\u2022 25 Ski Calories<\/p>\n\n\n\n

\u2022 25 Wall Balls @ 10\/20\u2028\u2028<\/p>\n\n\n\n

C. 8\u2019 AMRAP:\u2028\u2028<\/p>\n\n\n\n

\u2022 25m Sled Push\u2028<\/p>\n\n\n\n

\u2022 25m Sled Pull\u2028\u2028<\/p>\n\n\n\n

D. 8\u2019 AMRAP:\u2028\u2028<\/p>\n\n\n\n

\u2022 25 Kettlebell Snatch @ 12\/16kg\u2028<\/p>\n\n\n\n

\u2022 25 Bike Calories<\/p>\n\n\n\n

Thursday 10\/31\/2024<\/strong><\/p>\n\n\n\n

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

A1. Strict Press, 4 sets of 5, building<\/p>\n\n\n\n

A2. Pendlay Row, 4 sets of 6-8, building<\/p>\n\n\n\n

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

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

10 Hang Dumbbell Clean and Jerk (50\/35)<\/p>\n\n\n\n

5 Pull Ups (Rx+ Chest to Bar)<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n\n\n\n

Friday 11\/1\/2024<\/strong><\/p>\n\n\n\n

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

A1. Tempo Back Squat, 4 sets of 5, building (32X1)<\/p>\n\n\n\n

A2. Russian Kettlebell Swing, 4 sets of 10, building (Rx+ Dual KB)<\/p>\n\n\n\n

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

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

25\/20 Calorie Assault Bike<\/p>\n\n\n\n

50 Dumbbell Box Step Ups (24\/20, 50\/35)<\/p>\n\n\n\n

75 Wall Balls (20\/14)\u00a0<\/em><\/p>\n\n\n\n

Saturday 11\/2\/2024<\/strong><\/p>\n\n\n\n

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

 For Time:<\/p>\n\n\n\n

\u2028\u2028\u2022 50 Row Calories<\/p>\n\n\n\n

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

\u2022 50 Sandbag Walking Lunge @ 10\/20kg\u2028<\/p>\n\n\n\n

\u2022 50 Dumbbell Snatch @ 20\/35lb\u2028<\/p>\n\n\n\n

\u2022 50 Sled Push\/Pull @ 3\/5 plates\u2028<\/p>\n\n\n\n

\u2022 1000m Run\u2028\u2028<\/p>\n\n\n\n

\u2022 30 Row Calories<\/p>\n\n\n\n

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

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

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

\u2022 37m Sled Push\/Pull 3\/5 plates\u2028<\/p>\n\n\n\n

\u2022 1000m Run\u2028\u2028<\/p>\n\n\n\n

\u2022 10 Row Calories\u2028<\/p>\n\n\n\n

\u2022 10 Wall Ball @ 14\/20lb\u2028<\/p>\n\n\n\n

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

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

\u2022 12m Sled Push\/Pull 3\/5plates\u2028<\/p>\n\n\n\n

\u2022 1000m Run\u2028
<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 10\/28\/2024 Strength A. Overhead Squat, 5 sets of 3, building B. Split Jerk, 5 sets of 3, building Conditionin…<\/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-5026","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\/5026","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=5026"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5026\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}