{"id":5302,"date":"2025-04-14T10:29:52","date_gmt":"2025-04-14T10:29:52","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5302"},"modified":"2025-04-14T10:29:52","modified_gmt":"2025-04-14T10:29:52","slug":"weekly-programming-159","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-159\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

Week # 1 of 6<\/h2>\n\n\n\n

Monday 4\/14\/2025<\/strong><\/p>\n\n\n\n

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

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

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

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

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

M1: 5 Deadlifts (225\/155, Rx+ 275\/185)<\/p>\n\n\n\n

M2: 50 Double Unders<\/p>\n\n\n\n

M3: 12\/9 Calorie Row<\/p>\n\n\n\n

Tuesday 4\/15\/2025<\/strong><\/p>\n\n\n\n

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

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

5 @ 65%<\/p>\n\n\n\n

5 @ 75%<\/p>\n\n\n\n

5+ @ 85%<\/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

Partner Conditioning<\/p>\n\n\n\n

18 minute AMRAP<\/p>\n\n\n\n

8 Dual DB\/KB Thrusters (2x24kg\/50, 16kg\/35)<\/p>\n\n\n\n

8 Burpee Over DB\/KB (Rx+ BBJO’s)<\/p>\n\n\n\n

Wednesday 4\/16\/2025<\/strong><\/p>\n\n\n\n

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

5RFT of:<\/p>\n\n\n\n

400\/500m Ski<\/p>\n\n\n\n

12m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

12m Sled Pull @ 3\/5 plates<\/p>\n\n\n\n

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

400\/500m Row<\/p>\n\n\n\n

60sec Farmer Hold @ 2×16\/2×24<\/p>\n\n\n\n

25m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

25 Wall Ball @ 14\/20<\/p>\n\n\n\n

Thursday 4\/17\/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 Pull + 1 Hang Power Snatch<\/p>\n\n\n\n

M6 – M10: 1 Power Snatch + 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\/18\/2025<\/strong><\/p>\n\n\n\n

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

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

5 @ 65%<\/p>\n\n\n\n

5 @ 75%<\/p>\n\n\n\n

5+ @ 85%<\/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

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

21-15-9-6<\/p>\n\n\n\n

Handstand Push Up<\/p>\n\n\n\n

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

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

Saturday 4\/19\/2025<\/strong><\/p>\n\n\n\n

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

For time:<\/p>\n\n\n\n

500m Run<\/p>\n\n\n\n

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

500m Run<\/p>\n\n\n\n

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

500m Run<\/p>\n\n\n\n

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

500m Run<\/p>\n\n\n\n

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

500m Run<\/p>\n\n\n\n

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

500m Run<\/p>\n\n\n\n

50m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n

500m Run<\/p>\n\n\n\n

80m Sandbag Walking Lunges @ 10\/20kg
.<\/em><\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 1 of 6 Monday 4\/14\/2025 Strength A1. Power Clean, 4 sets of 3, building A2. Gorilla Row, 4 sets of 6-8\/side, building Condi…<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"","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-5302","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\/5302","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=5302"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5302\/revisions"}],"predecessor-version":[{"id":5303,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5302\/revisions\/5303"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5302"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5302"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5302"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}