{"id":5032,"date":"2025-03-02T12:00:00","date_gmt":"2025-03-02T12:00:00","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1974"},"modified":"2025-03-02T12:00:00","modified_gmt":"2025-03-02T12:00:00","slug":"weekly-programming-155","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-155\/","title":{"rendered":"WEEKLY PROGRAMMING"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-week-2-of-6\">Week # 2 of 6<\/h2>\n\n\n\n<p><strong>Monday 3\/3\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Hang Squat Clean, 4 sets of 3, building<\/p>\n\n\n\n<p>A2. Handstand Push Up, 4 sets of 5-7 (Rx+ Strict and\/or Deficit)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>30 Thrusters (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n<p>30\/24 Calorie Row<\/p>\n\n\n\n<p>15 Thrusters<\/p>\n\n\n\n<p>15\/12 Calorie Row<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Tuesday 3\/4\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Library Deadlift, 3 sets of 10, across<\/p>\n\n\n\n<p>A2. Wide Grip Pull Up, 3 sets of 5-7 (Rx+ weighted)<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For Time<\/p>\n\n\n\n<p>75 Toes to Bar&nbsp;<\/p>\n\n\n\n<p>note: 8 Alternating Goblet Reverse Lunges at the top of every minute (24kg\/16)<\/p>\n\n\n\n<p><strong>Wednesday 3\/5\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>A. 12\u2019 AMRAP of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25m Sled Push\/Pull @ 3\/5 plates<\/li>\n\n\n\n<li>250m Ski<\/li>\n\n\n\n<li>25 Abmat Sit-ups<\/li>\n<\/ul>\n\n\n\n<p>B. 12\u2019 AMRAP of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100m Front Rack Carry @ 2&#215;12\/2x16kg<\/li>\n\n\n\n<li>15 Wall Balls @ 14\/20lb<\/li>\n\n\n\n<li>15 Burpees<\/li>\n<\/ul>\n\n\n\n<p>C. 12\u2019 AMRAP of<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25 Russian Kettlebell Swings @ 16\/24kg<\/li>\n\n\n\n<li>15 DB Bench Press @ 2&#215;20\/2x35lb<\/li>\n\n\n\n<li>15 Box Jumps @ 20\/24\u201d<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Thursday 3\/6\/2025<\/strong><\/p>\n\n\n\n<p><em>Strength<\/em><\/p>\n\n\n\n<p>A1. Half Kneeling Kettlebell Press, 3 sets of 8-10\/side, building<\/p>\n\n\n\n<p>A2. Single Leg Kettlebell Deadlift, 3 sets of 5-7\/side, building<\/p>\n\n\n\n<p>A3. L-sit, 3 sets of 20-30 seconds<\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>10 minute AMRAP<\/p>\n\n\n\n<p>10 Deadlifts (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n<p>5 Shoulder to Overhead<\/p>\n\n\n\n<p>50 Double Unders<\/p>\n\n\n\n<p><strong>Friday 3\/7\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>CrossFit Open 25.2<\/p>\n\n\n\n<p><strong>Saturday 3\/8\/2025<\/strong><\/p>\n\n\n\n<p><em>Conditioning<\/em><\/p>\n\n\n\n<p>For time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000m Run<\/li>\n\n\n\n<li>80m Burpee Broad Jump<\/li>\n\n\n\n<li>1000m Ski<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000m Run<\/li>\n\n\n\n<li>50m Sled Push @ 3\/5 plates<\/li>\n\n\n\n<li>1000m Row<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000m Run<\/li>\n\n\n\n<li>200m Farmer Carry @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>100m Sandbag Walking Lunges @ 10\/20kg<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000m Run<\/li>\n\n\n\n<li>50 Double Dumbbell Deadlift @ 2&#215;16\/2x24kg<\/li>\n\n\n\n<li>100 Wall Balls @ 10\/14lb<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week # 2 of 6 Monday 3\/3\/2025 Strength A1. Hang Squat Clean, 4 sets of 3, building A2. Handstand Push Up, 4 sets of 5-7 (Rx+ Stric&#8230;<\/p>\n","protected":false},"author":9,"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-5032","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\/5032","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=5032"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5032\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}