{"id":5423,"date":"2025-05-18T12:00:00","date_gmt":"2025-05-18T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5423"},"modified":"2025-05-09T09:14:06","modified_gmt":"2025-05-09T13:14:06","slug":"weekly-programming-163","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-163\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

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

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

Monday 5\/19\/2025<\/strong><\/p>\n\n\n\n

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

A1. Power Clean, Find a 1 Rep Max<\/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

Every 4 minutes for 4 Rounds<\/p>\n\n\n\n

8 Alternating Devils Press<\/p>\n\n\n\n

16 Chest to Bar Pull Ups (Rx+ 8 Bar Muscle Ups)<\/p>\n\n\n\n

16 Deadlifts (135\/95, Rx+ 225\/155)<\/p>\n\n\n\n

Tuesday 5\/20\/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 @ 77.5%<\/p>\n\n\n\n

3 @ 87.5%<\/p>\n\n\n\n

1+ @ 97.5%<\/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

EMOM for 10<\/p>\n\n\n\n

3 Thrusters (95\/65, Rx+135\/95)<\/p>\n\n\n\n

note: add 5lb every round<\/p>\n\n\n\n

Wednesday 5\/21\/2025<\/strong><\/p>\n\n\n\n

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

4RFT of:<\/p>\n\n\n\n

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

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

20m Burpee Broad Jumps<\/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 5\/22\/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 Pull<\/p>\n\n\n\n

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

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

M16 – M30: 1 Squat Snatch<\/p>\n\n\n\n

Friday 5\/23\/2025<\/strong><\/p>\n\n\n\n

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

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

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

3 @ 87.5%<\/p>\n\n\n\n

1+ @ 97.5%<\/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, across 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 min AMRAP<\/p>\n\n\n\n

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

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

8 Burpees<\/p>\n\n\n\n

Row Cal remaining time<\/p>\n\n\n\n

1 min REST<\/p>\n\n\n\n

Saturday 5\/24\/2025<\/strong><\/p>\n\n\n\n

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

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

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

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

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

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

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

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

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

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

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

Week # 6 of 6 Monday 5\/19\/2025 Strength A1. Power Clean, Find a 1 Rep Max A2. Feet Elevated Ring Row, 4 sets of 8-10 (Rx+ Weighted…<\/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-5423","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\/5423","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=5423"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5423\/revisions"}],"predecessor-version":[{"id":5424,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5423\/revisions\/5424"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5423"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5423"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5423"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}