{"id":5300,"date":"2025-04-20T12:00:00","date_gmt":"2025-04-20T12:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5300"},"modified":"2025-04-15T12:12:02","modified_gmt":"2025-04-15T12:12:02","slug":"weekly-programming-25","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-25\/","title":{"rendered":"weekly Programming"},"content":{"rendered":"\n

WEEK # 2 OF 6<\/h2>\n\n\n\n

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

Monday 4\/21\/2025<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 4 sets of 3, across<\/p>\n\n\n\n

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

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

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

7 Hang Power Clean (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

35 Double Under<\/p>\n\n\n\n

12 Pull Up<\/p>\n\n\n\n

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

Tuesday 4\/22\/2025<\/strong><\/p>\n\n\n\n

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

Back Squat<\/p>\n\n\n\n

3 @ 70%<\/p>\n\n\n\n

3 @ 80%<\/p>\n\n\n\n

3+ @ 90%<\/p>\n\n\n\n

Note: percentages based off of 90% of estimated or known 1 rep max<\/p>\n\n\n\n

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

30-20-10-5<\/p>\n\n\n\n

Push Up (Rx+ Hand Release)<\/p>\n\n\n\n

Air Squat (Rx+ Goblet 24\/16)<\/p>\n\n\n\n

Wednesday 4\/23\/2025<\/strong><\/p>\n\n\n\n

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

A. 3RFT:<\/p>\n\n\n\n

500\/750m Ski<\/p>\n\n\n\n

30 Wall Balls @ 14\/20<\/p>\n\n\n\n

15 Barbell Sit-ups @ 15\/35<\/p>\n\n\n\n

Rest 1 minute, then\u2026<\/p>\n\n\n\n

B. 3RFT:<\/p>\n\n\n\n

50m Sled Push\/Pull<\/p>\n\n\n\n

30 One Arm Kettlebell Snatch @ 12\/16kg<\/p>\n\n\n\n

15 Burpees<\/p>\n\n\n\n

Rest 1 minute, then\u2026<\/p>\n\n\n\n

C. 3RFT:<\/p>\n\n\n\n

500\/750m Row<\/p>\n\n\n\n

30 Sandbag Walking Lunges @ 10\/20kg<\/p>\n\n\n\n

150m Farmer Carry<\/p>\n\n\n\n

Thursday 4\/24\/2025<\/strong><\/p>\n\n\n\n

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

EMOM for 30<\/p>\n\n\n\n

M1-M5: 1 Snatch Deadlift + 1 Hang Snatch High Pull<\/p>\n\n\n\n

M6 – M10: 1 Snatch High Pull + 1 Hang Power Snatch<\/p>\n\n\n\n

M11 – M15: 1 Power Snatch + 1 Overhead Squat<\/p>\n\n\n\n

M16 – M20: 1 Power Snatch + 1 Hang Squat Snatch<\/p>\n\n\n\n

M21-M30: 1 Squat Snatch<\/p>\n\n\n\n

Friday 4\/25\/2025<\/strong><\/p>\n\n\n\n

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

A1. Strict Press<\/p>\n\n\n\n

3 @ 70%<\/p>\n\n\n\n

3 @ 80%<\/p>\n\n\n\n

3+ @ 90%<\/p>\n\n\n\n

note: percentage based off of 90% of estimated 1 rep max<\/p>\n\n\n\n

A2. Weighted Strict Pull Up, 3 sets of 3, building followed by 1 drop set (bodyweight only or band\/feet assisted)<\/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

5 Handstand Push Ups<\/p>\n\n\n\n

9 Toes to Bar<\/p>\n\n\n\n

Burpee Box Jump Over w\/ remaining time (24\/20)<\/p>\n\n\n\n

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

Saturday 4\/26\/2025<\/strong><\/p>\n\n\n\n

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

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

1000m Run<\/p>\n\n\n\n

750m Ski<\/p>\n\n\n\n

37m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n

60m Sandbag Walking Lunges @ 10\/20kg<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

750m Row<\/p>\n\n\n\n

60m Burpee Broad Jumps<\/p>\n\n\n\n

1000m Run<\/p>\n\n\n\n

60 Jumping Pull-ups<\/p>\n\n\n\n

60 Wall Balls @ 14\/20lb<\/p>\n","protected":false},"excerpt":{"rendered":"

WEEK # 2 OF 6 Monday 4\/21\/2025 Strength A1. Power Clean, 4 sets of 3, across A2. Gorilla Row, 4 sets of 6-8\/side, across Condition…<\/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":"set","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":[1],"tags":[8],"class_list":["post-5300","post","type-post","status-publish","format-standard","hentry","category-gym-news","tag-crossfit-programming"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5300","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=5300"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5300\/revisions"}],"predecessor-version":[{"id":5301,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5300\/revisions\/5301"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}