{"id":5414,"date":"2025-05-11T12:00:00","date_gmt":"2025-05-11T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5414"},"modified":"2025-05-02T08:57:21","modified_gmt":"2025-05-02T12:57:21","slug":"weekly-programming-162","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-162\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

Week # 5 of 6<\/h2>\n\n\n\n

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

Monday 5\/12\/2025<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, 6 sets of 1, building<\/p>\n\n\n\n

A2. Feet Elevated Ring Row, 4 sets of 8-10 (Rx+ Weighted)<\/p>\n\n\n\n

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

2 Rounds<\/p>\n\n\n\n

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

20 Alternating Dumbbell Clean and Jerks (50\/35)<\/p>\n\n\n\n

250\/200m Row<\/p>\n\n\n\n

20 Dumbbell Snatches (50\/35)<\/p>\n\n\n\n

Tuesday 5\/13\/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

3 @ 72.5%<\/p>\n\n\n\n

3 @ 82.5%<\/p>\n\n\n\n

3+ @ 92.5%<\/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

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

3-5-7-9-11-13…<\/p>\n\n\n\n

Hang Squat Clean (75\/55, Rx+ 115\/75)<\/p>\n\n\n\n

Shoulder to Overhead<\/p>\n\n\n\n

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

Wednesday 5\/14\/2025<\/strong><\/p>\n\n\n\n

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

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

2 Rounds of:<\/p>\n\n\n\n

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

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

25m Sled Push<\/p>\n\n\n\n

2 Rounds of:<\/p>\n\n\n\n

18\/24 Bike Calories<\/p>\n\n\n\n

30 Wall Balls @ 10\/14kg<\/p>\n\n\n\n

20 Double DB Deadlifts @ 2×16\/2x24kg<\/p>\n\n\n\n

2 Rounds of:<\/p>\n\n\n\n

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

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

20 Half Burpees<\/p>\n\n\n\n

Thursday 5\/15\/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 High Hang Snatch High Pull<\/p>\n\n\n\n

M6 – M10: 1 Snatch Deadlift + 2 High Hang Snatch High Pulls + 1 High Hang Power Snatch<\/p>\n\n\n\n

M11 – M15: 1 Snatch High Pull  + 1 Hang Power Snatch + 1 OHS<\/p>\n\n\n\n

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

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

Friday 5\/16\/2025<\/strong><\/p>\n\n\n\n

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

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

3 @ 72.5%<\/p>\n\n\n\n

3 @ 82.5%<\/p>\n\n\n\n

3+ @ 92.5%<\/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, 3×3, building followed by 1 drop set (bodyweight only or band\/feet assisted)<\/p>\n\n\n\n

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

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

3 Pull Ups<\/p>\n\n\n\n

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

7 Air Squats<\/p>\n\n\n\n

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

Saturday 5\/17\/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

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

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

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

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

25m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n

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

40m Burpee Broad Jump<\/p>\n\n\n\n

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

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

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

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

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

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

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

50 Wall Ball @ 10\/14lb
<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 5 of 6 Monday 5\/12\/2025 Strength A1. Power Clean, 6 sets of 1, building A2. Feet Elevated Ring Row, 4 sets of 8-10 (Rx+ Wei…<\/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-5414","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\/5414","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=5414"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5414\/revisions"}],"predecessor-version":[{"id":5415,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5414\/revisions\/5415"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5414"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5414"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}