<\/p>\n\n\n\n
Monday 4\/28\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Power Clean, 5 sets of 2, building<\/p>\n\n\n\n A2. Pendlay Row, 4 sets of 6-8, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n EMOM for 15<\/p>\n\n\n\n M1: Max Deadlifts (135\/95, Rx+ 185\/125)<\/p>\n\n\n\n M2: Max Alternating Hang Dumbbell Snatches (50\/35)<\/p>\n\n\n\n M3: Max Pull Ups<\/p>\n\n\n\n M4: Max Calorie Row<\/p>\n\n\n\n M5: Rest<\/p>\n\n\n\n Score = total reps<\/p>\n\n\n\n Tuesday 4\/29\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Handstand Push Up Practice, 3 sets of 8-10<\/p>\n\n\n\n A2. Pistol Practice, 3 sets of 5-7\/side (Rx+ Tempo 31X1)<\/p>\n\n\n\n B. Back Squat<\/p>\n\n\n\n 5 @ 75%<\/p>\n\n\n\n 3 @ 85%<\/p>\n\n\n\n 1+ @ 95%<\/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 9 minute AMRAP<\/p>\n\n\n\n 100 Double Unders<\/p>\n\n\n\n 50 Push Ups (Rx+ Hand Release)<\/p>\n\n\n\n 50 Air Squats (Rx+ Goblet 24\/16)<\/p>\n\n\n\n Wednesday 4\/30\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n A. E6MOM x 2<\/p>\n\n\n\n 18\/24 Bike Calories<\/p>\n\n\n\n 25 Russian Kettlebell Swing @ 16\/24kg<\/p>\n\n\n\n 12 Dips<\/p>\n\n\n\n B. E6MOM x 2<\/p>\n\n\n\n 500\/600m Row<\/p>\n\n\n\n 25 Half Burpees<\/p>\n\n\n\n 12m Sled Pull @ 3\/5 plates<\/p>\n\n\n\n C. E6MOM x 2<\/p>\n\n\n\n 500\/600m Ski<\/p>\n\n\n\n 25 Wall Balls @ 14\/20<\/p>\n\n\n\n 12 Barbell Sit-ups @ 15\/33lb<\/p>\n\n\n\n D. E6MOM x 2<\/p>\n\n\n\n 50 Walking Lunges<\/p>\n\n\n\n 25 DB Hang Muscle Snatch @ 20\/35lb<\/p>\n\n\n\n 12 Ring Rows<\/p>\n\n\n\n Thursday 5\/1\/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 w\/ 2 second pause 1 inch of the floor<\/p>\n\n\n\n M6 – M10: 1 Snatch Pull w\/ 1 second pause below the knee + 1 Hang Power Snatch<\/p>\n\n\n\n M11 – M15: 1 Power Snatch w\/ 1 second pause above the knee + 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 5\/2\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Strict Press<\/p>\n\n\n\n 5 @ 75%<\/p>\n\n\n\n 3 @ 85%<\/p>\n\n\n\n 1+ @ 95%<\/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, 5-3-2, building followed by 1 drop set (bodyweight only or band\/feet assisted)<\/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 30 Hang Dumbbell Clean and Jerk (50\/35, Rx+ Dual DB\/KB)<\/p>\n\n\n\n 30 Toes to Bar (Rx+ 15 Bar Muscle Ups)<\/p>\n\n\n\n 30 Calorie Row<\/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 80m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 1000m Ski<\/p>\n\n\n\n 50m Sled Push @ 3\/5 plates<\/p>\n\n\n\n 200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 50 Kettlebell Deadlift @ 2×16\/2x24kg<\/p>\n\n\n\n 50 Wall Balls @ 10\/14lb<\/p>\n\n\n\n 1000m Row<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 80m Burpee Broad Jump<\/p>\n\n\n\n 1000m Run<\/p>\n","protected":false},"excerpt":{"rendered":" WEEK # 3 OF 6 Monday 4\/28\/2025 Strength A1. Power Clean, 5 sets of 2, building A2. Pendlay Row, 4 sets of 6-8, building Conditioni…<\/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-5362","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\/5362","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=5362"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5362\/revisions"}],"predecessor-version":[{"id":5363,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5362\/revisions\/5363"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5362"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}