{"id":5029,"date":"2024-11-17T12:00:00","date_gmt":"2024-11-17T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1878"},"modified":"2024-11-17T12:00:00","modified_gmt":"2024-11-17T12:00:00","slug":"cfnyc-programming-2","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/cfnyc-programming-2\/","title":{"rendered":"CFNYC PROGRAMMING"},"content":{"rendered":"\n

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

Monday 11\/18\/2024<\/strong><\/p>\n\n\n\n

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

A. Snatch Balance, 5 sets of 3, across<\/p>\n\n\n\n

B. Split Jerk, 5 sets of 2, building<\/p>\n\n\n\n

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

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

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

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

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

Tuesday 11\/19\/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 75%, 3 reps at 85%, 1+ reps at 95%)<\/p>\n\n\n\n

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

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

60\/50 Calorie Row<\/p>\n\n\n\n

50 AKBS (24\/16)<\/p>\n\n\n\n

40 Pull Ups<\/p>\n\n\n\n

30 Goblet Reverse Lunges (24\/16)<\/p>\n\n\n\n

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

Wednesday 11\/20\/2024<\/strong><\/p>\n\n\n\n

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

A. E230 x 5:\u2028\u2028<\/p>\n\n\n\n

\u2022 15 Ski Calories\u2028<\/p>\n\n\n\n

\u2022 15m Sled Push @ 4\/6 plates\u2028\u2028<\/p>\n\n\n\n

B. E230 x 5:\u2028\u2028<\/p>\n\n\n\n

\u2022 15 Row Calories\u2028<\/p>\n\n\n\n

\u2022 15m Burpee Broad Jump<\/p>\n\n\n\n

\u2028\u2028C. E230 x 5:\u2028\u2028<\/p>\n\n\n\n

\u2022 15 Bike Calories\u2028<\/p>\n\n\n\n

\u2022 15 Headcutters @ 12\/16kg\u2028\u2028<\/p>\n\n\n\n

D. E230 x 5:\u2028\u2028<\/p>\n\n\n\n

\u2022 100m Front-loaded Carry\u2028 @ 2x16kg\/2x24kg<\/p>\n\n\n\n

\u2022 15 Double Kettlebell Deadlifts @ 2x16kg\/2x24kg<\/p>\n\n\n\n

Thursday 11\/21\/2024<\/strong><\/p>\n\n\n\n

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

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

A2. Bent Over Kettlebell Row, 4 sets of 8-10, across<\/p>\n\n\n\n

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

6 Rounds<\/p>\n\n\n\n

5 Hang Power Clean (115\/75, Rx+ 175\/115)<\/p>\n\n\n\n

10 Lateral Burpees Over Bar<\/p>\n\n\n\n

rest 1 minute b\/w rounds<\/p>\n\n\n\n

Friday 11\/22\/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, across (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\/23\/2024<\/strong><\/p>\n\n\n\n

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

For time, partitioned in any way desired:\u2028\u2028<\/p>\n\n\n\n

\u2022 3000m Run<\/p>\n\n\n\n

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

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

\u2022 100m Sled Push<\/p>\n\n\n\n

\u2028\u2022 75 Wall Balls @ 14\/20<\/p>\n\n\n\n

\u2028\u2022 75 Russian Kettlebell Swing @ 16\/24kg\u2028<\/p>\n\n\n\n

\u2022 50 Headcutters @ 16\/24kg\u2028<\/p>\n\n\n\n

\u2022 50 Burpee Broad Jumps\u2028<\/p>\n\n\n\n

\u2022 50 Bike Calories<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 4 of 6 Monday 11\/18\/2024 Strength A. Snatch Balance, 5 sets of 3, across B. Split Jerk, 5 sets of 2, building Conditioning …<\/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-5029","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\/5029","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=5029"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5029\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5029"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5029"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}