{"id":5027,"date":"2024-11-03T12:00:00","date_gmt":"2024-11-03T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1873"},"modified":"2024-11-03T12:00:00","modified_gmt":"2024-11-03T12:00:00","slug":"weekly-programming-142","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-142\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n

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

Monday 11\/4\/2024<\/strong><\/p>\n\n\n\n

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

A. Overhead Squat, 5 sets of 3, across (max reps final set\/set 5)<\/p>\n\n\n\n

B. Split Jerk, 5 sets of 3, across<\/p>\n\n\n\n

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

Every 2:30 for 5 Rounds<\/p>\n\n\n\n

5 Front Squats (115\/75, Rx+ 175\/115)<\/p>\n\n\n\n

5 Push Jerks<\/p>\n\n\n\n

10 Bar Facing Burpees Over the Bar<\/p>\n\n\n\n

Tuesday 11\/5\/2024<\/strong><\/p>\n\n\n\n

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

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

3 sets (5 reps at 65%, 5 reps at 75%, 5+ reps at 85%)<\/p>\n\n\n\n

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

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

5\/side Dual Kettlebell Reverse Lunges (2×24\/2×16)<\/p>\n\n\n\n

5 Toes to Bar (Rx+ 3 Bar Muscle Ups)<\/p>\n\n\n\n

10 American Kettlebell Swings (24\/16)<\/p>\n\n\n\n

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

Wednesday 11\/6\/2024<\/strong><\/p>\n\n\n\n

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

Part A: Every 3:30 x 4 sets:\u2028\u2028<\/p>\n\n\n\n

\u2022 25 Wall Ball\u2028<\/p>\n\n\n\n

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

Part B: Every 3:30 x 4 sets:\u2028\u2028<\/p>\n\n\n\n

\u2022 10 Burpee Box Getovers @ 40\u201d\/48\u201d\u2028<\/p>\n\n\n\n

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

Part C: Every 3:30 x 4 sets:\u2028\u2028<\/p>\n\n\n\n

\u2022 20 Kettlebell Snatch @ 12\/16kg\u2028<\/p>\n\n\n\n

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

Thursday 11\/7\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

10 Push Ups (Rx+ Strict Ring Dips)<\/p>\n\n\n\n

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

Max Pull Ups with remaining time<\/p>\n\n\n\n

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

Friday 11\/8\/2024<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

8 Box Jump Overs (24\/20)<\/p>\n\n\n\n

Saturday 11\/9\/2024<\/strong><\/p>\n\n\n\n

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

For Time:\u2028\u2028<\/p>\n\n\n\n

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

\u2028\u2022 1000m Ski\u2028 (A)<\/p>\n\n\n\n

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

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

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

\u2022 80m Burpee Broad Jump (C)<\/p>\n\n\n\n

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

\u2022 200m Farmer Carry\u2028 @ 2x16kg\/2x24kg (D)<\/p>\n\n\n\n

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

\u2022 100m Sandbag Walking Lunge @ 10kg\/20kg (E)<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 Monday 11\/4\/2024 Strength A. Overhead Squat, 5 sets of 3, across (max reps final set\/set 5) B. Split Jerk, 5 sets of…<\/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":[],"class_list":["post-5027","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5027","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=5027"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5027\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}