{"id":5408,"date":"2025-05-04T12:00:00","date_gmt":"2025-05-04T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5408"},"modified":"2025-04-25T10:18:19","modified_gmt":"2025-04-25T14:18:19","slug":"weekly-programming-161","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-161\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

WEEK # 4 OF 6<\/h2>\n\n\n\n

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

Monday 5\/5\/2025<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 5 sets of 2, across<\/p>\n\n\n\n

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

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

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

2-4-6-8-10…<\/p>\n\n\n\n

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

Dumbbell Box Step Over (50\/35, 24\/20)<\/p>\n\n\n\n

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

Tuesday 5\/6\/2025<\/strong><\/p>\n\n\n\n

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

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

5 @ 67.5%<\/p>\n\n\n\n

5 @ 77.5%<\/p>\n\n\n\n

5+ @ 87.5%<\/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

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

30\/20 Calorie Assault Bike<\/p>\n\n\n\n

200 Double Unders<\/p>\n\n\n\n

25 Burpees to 6 inch Target<\/p>\n\n\n\n

1,000\/800m Row<\/p>\n\n\n\n

Wednesday 5\/7\/2025<\/strong><\/p>\n\n\n\n

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

A. 12\u2019 AMRAP of:<\/p>\n\n\n\n

\u2022 12 Wall Balls @ 14\/20lb<\/p>\n\n\n\n

\u2022 12 Kettlebell Swings @ 16\/24kg<\/p>\n\n\n\n

\u2022 12 Jumping Pull-ups<\/p>\n\n\n\n

\u2022 100m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n

B. 12\u2019 AMRAP of:<\/p>\n\n\n\n

\u2022 18\/24 Row Calories<\/p>\n\n\n\n

\u2022 12 Burpee Broad Jumps<\/p>\n\n\n\n

\u2022 50m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

C. 12\u2019 AMRAP of:<\/p>\n\n\n\n

\u2022 25m Sled Push @ 3\/5 plates<\/p>\n\n\n\n

\u2022 18\/24 Ski Calories<\/p>\n\n\n\n

\u2022 15 DB Bench Press @ 2×20\/2x35lb<\/p>\n\n\n\n

\u2022 20 Lying Leg Raises<\/p>\n\n\n\n

Thursday 5\/8\/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 Power Snatch w\/ 3 second pause in the catch<\/p>\n\n\n\n

M6 – M10: 1 Power Snatch + 1 Overhead Squat w\/ 3 second pause in bottom <\/p>\n\n\n\n

M11 – M15: 1 Snatch Deadlift + 1 Hang Squat Snatch w\/ 2 second pause in the bottom<\/p>\n\n\n\n

M16 – M20: 1 Squat Snatch + 1 Overhead Squat w\/ 2 second pause in the bottom<\/p>\n\n\n\n

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

Friday 5\/9\/2025<\/strong><\/p>\n\n\n\n

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

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

5 @ 67.5%<\/p>\n\n\n\n

5 @ 77.5%<\/p>\n\n\n\n

5+ @ 87.5%<\/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

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

1:30 AMRAP<\/p>\n\n\n\n

9 AKBS (24\/16, 28\/20)<\/p>\n\n\n\n

9 Ring Dip<\/p>\n\n\n\n

Toes to Bar AMRAP (Rx+ Bar Muscle Up)<\/p>\n\n\n\n

1:00 Rest<\/p>\n\n\n\n

Saturday 5\/10\/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

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

50m Burpee Broad Jump<\/p>\n\n\n\n

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

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

50m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n

1500m Run<\/p>\n\n\n\n

50 Wall Ball @ 10\/14lb<\/p>\n\n\n\n

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

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

50m Burpee Broad Jump<\/p>\n\n\n\n

50m Sled Push\/Pull @ 3\/5 plates<\/p>\n\n\n\n

500m Run
<\/p>\n","protected":false},"excerpt":{"rendered":"

WEEK # 4 OF 6 Monday 5\/5\/2025 Strength A1. Power Clean, 5 sets of 2, across A2. Pendlay Row, 4 sets of 6-8, across Conditioning 12…<\/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-5408","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\/5408","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=5408"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5408\/revisions"}],"predecessor-version":[{"id":5409,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5408\/revisions\/5409"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}