Monday 11\/11\/2024<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A. Snatch Balance, 5 sets of 3, building<\/p>\n\n\n\n B. Split Jerk, 12 minutes for a heavy set of 3<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 6 Rounds For Time<\/p>\n\n\n\n 2 minute AMRAP<\/p>\n\n\n\n 5 Hang Squat Cleans (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n 5 Bar Facing Burpees<\/p>\n\n\n\n Handstand Push Ups with remaining time<\/p>\n\n\n\n 1 minute rest <\/p>\n\n\n\n Tuesday 11\/12\/2024<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Deadlift<\/p>\n\n\n\n 3 sets (3 reps at 70%, 3 reps at 80%, 3+ reps at 90%)<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 12 minute AMRAP<\/p>\n\n\n\n 12 Sumo Deadlift High Pull (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n 12 Pull Ups (Rx+ C2B)<\/p>\n\n\n\n 24 Box Step Ups (24\/20) (Rx+ 50\/35)<\/p>\n\n\n\n Wednesday 11\/13\/2024<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 3 rounds of 90 seconds \u201cON\u201d, 30 seconds \u201cOFF\u201d at each station:\u2028\u2028<\/p>\n\n\n\n \u2022 S1: Sled Push\u2028 @ 3\/5 plates<\/p>\n\n\n\n \u2022 S2: Russian Kettlebell Swings @ 16\/24kg\u2028<\/p>\n\n\n\n \u2022 S3: Burpee Broad Jump\u2028<\/p>\n\n\n\n \u2022 S4: Headcutter @ 16\/24kg\u2028<\/p>\n\n\n\n \u2022 S5: Ski Calories<\/p>\n\n\n\n <\/p>\n\n\n\n Thursday 11\/14\/2024<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Push Press, 4 sets of 5, building<\/p>\n\n\n\n A2. Bent Over Kettlebell Row, 4 sets of 8-10, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 8 Rounds For Time<\/p>\n\n\n\n 3 Hang Power Snatch (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n 6 Toes to Bar (Rx+ 3 Bar Muscle Up)<\/p>\n\n\n\n 36 Double Under<\/p>\n\n\n\n Friday 11\/15\/2024<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Tempo Back Squat, 4 sets of 5, across (52X1)<\/p>\n\n\n\n A2. Russian Kettlebell Swing, 4 sets of 12, building (Rx+ Dual KB)<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For Time<\/p>\n\n\n\n 50 Dual DB\/KB Walking Lunges (2×50\/2×35, 2x24kg\/2x16kg)<\/p>\n\n\n\n 50 Goblet Squats (50\/35, 24\/16)<\/p>\n\n\n\n 50\/40 Calorie Row<\/p>\n\n\n\n Saturday 11\/16\/2024<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 3RFT: <\/p>\n\n\n\n \u2028\u2028\u2022 1000m Run\u2028<\/p>\n\n\n\n \u2022 400\/500m Ski\u2028<\/p>\n\n\n\n \u2022 25m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n \u2028\u2022 40 Sandbag Walking Lunge @ 10\/20kg\u2028<\/p>\n\n\n\n \u2022 400\/500m Row\u2028<\/p>\n\n\n\n \u2022 40 Wall Balls<\/p>\n","protected":false},"excerpt":{"rendered":" Week # 3 of 6 Monday 11\/11\/2024 Strength A. Snatch Balance, 5 sets of 3, building B. Split Jerk, 12 minutes for a heavy set of 3 C…<\/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-5028","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\/5028","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=5028"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5028\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}