{"id":5031,"date":"2024-11-24T12:00:00","date_gmt":"2024-11-24T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1884"},"modified":"2024-11-24T12:00:00","modified_gmt":"2024-11-24T12:00:00","slug":"cfnyc-programming-3","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/cfnyc-programming-3\/","title":{"rendered":"CFNYC PROGRAMMING"},"content":{"rendered":"\n

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

Monday 11\/25\/2024<\/strong><\/p>\n\n\n\n

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

A. Hang Squat Snatch, 5 sets of 2, building<\/p>\n\n\n\n

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

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

20-15-10-5<\/p>\n\n\n\n

Overhead Squat (75\/55, Rx+ 95\/65)<\/p>\n\n\n\n

Push Up (Rx+ Ring Dip)<\/p>\n\n\n\n

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

Tuesday 11\/26\/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 85%, 3 reps at 90%, 3+ reps at 92-95%)<\/p>\n\n\n\n

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

EMOM for 15<\/p>\n\n\n\n

M1: 10 Alternating Dual DB\/KB Front Rack Reverse Lunge (2×50\/35, 2×24\/16)<\/p>\n\n\n\n

M2: 10 Chest to Bar Pull Ups (Rx+ 12-15)<\/p>\n\n\n\n

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

Wednesday 11\/27\/2024<\/strong><\/p>\n\n\n\n

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

A. Every 5 minutes x 3:<\/p>\n\n\n\n

\u2022 25m Sled Push @ 3\/5 plates (RX+ 4\/6 plates)<\/p>\n\n\n\n

\u2022 25m Burpee Broad Jump<\/p>\n\n\n\n

\u2022 18\/25 Ski Calories<\/p>\n\n\n\n

B. Every 5 minutes x 3:<\/p>\n\n\n\n

\u2022 25 Wall Balls @ 14\/20<\/p>\n\n\n\n

\u2022 25 Double Dumbbell Deadlifts @ 2×16\/2x24kg (RX+ 2×24\/2x32kg)<\/p>\n\n\n\n

\u2022 100 Farmer Carry @ 2×16\/2x24kg (RX+ 2×24\/2x32kg)<\/p>\n\n\n\n

C. Every 5 minutes x 3:<\/p>\n\n\n\n

\u2022 25 Lying Leg Raises<\/p>\n\n\n\n

\u2022 25 Overhead Reverse Lunge @ 12\/16kg (RX+ 16\/24kg)<\/p>\n\n\n\n

\u2022 18\/25 Bike Calories<\/p>\n\n\n\n

Thursday 11\/28\/2024<\/strong><\/p>\n\n\n\n

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

A1. Push Jerk, 4 sets of 5, building<\/p>\n\n\n\n

A2. Ring Row, 4 sets of 10-12 (rx+ weighted)<\/p>\n\n\n\n

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

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

3 Wall Walk<\/p>\n\n\n\n

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

9 Burpee<\/p>\n\n\n\n

12 Alternating Hang Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

Friday 11\/29\/2024<\/strong><\/p>\n\n\n\n

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

A1. Tempo Back Squat, 4 sets of 3, building (21X1)<\/p>\n\n\n\n

A2. Russian Kettlebell Swing, 4 sets of 8, building (Rx+ Dual KB)<\/p>\n\n\n\n

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

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

2:00 AMRAP<\/p>\n\n\n\n

5 Squat Clean (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n

Calorie Row with remaining time<\/p>\n\n\n\n

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

Saturday 11\/30\/2024<\/strong><\/p>\n\n\n\n

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

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