Monday 7\/7\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Deadlift<\/p>\n\n\n\n Build to a 5 rep max<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For Time<\/p>\n\n\n\n 10-9-8-7… 1<\/p>\n\n\n\n Power Clean (95\/65, Rx+ 115\/75)<\/p>\n\n\n\n Pull Ups<\/p>\n\n\n\n 3x Double Under<\/p>\n\n\n\n Tuesday 7\/8\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Thruster<\/p>\n\n\n\n Find a 1 rep max<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 6 Rounds For Time<\/p>\n\n\n\n 9 Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n 9 Push Ups (Rx+ Ring Dips)<\/p>\n\n\n\n 9\/7 Calorie Row<\/p>\n\n\n\n Wednesday 7\/9\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n A. E7MOM x 2<\/p>\n\n\n\n – 15 Box Jumps<\/p>\n\n\n\n – 20 One Arm Overhead Squats @ 12\/16kg<\/p>\n\n\n\n – 25 Russian KB Swing @ 16\/24kg<\/p>\n\n\n\n – 30 Ski Calories<\/p>\n\n\n\n B. E7MOM x 2<\/p>\n\n\n\n – 15 Row Pike + Paralette Psuhups<\/p>\n\n\n\n – 20 Burpees to Plate<\/p>\n\n\n\n – 25 Plate Thrusters @ 25\/35lb<\/p>\n\n\n\n – 30 Row Calories<\/p>\n\n\n\n C. E7MOM x 2<\/p>\n\n\n\n – 15 Bike Calories<\/p>\n\n\n\n – 20 Sandbag Clean & Press @ 10\/20kg<\/p>\n\n\n\n – 25m Sled Pull @ 3\/5 plates<\/p>\n\n\n\n – 30 Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n Thursday 7\/10\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Goblet Bulgarian Split Squat, 3 sets of 6-8\/side, building<\/p>\n\n\n\n A2. Handstand Push Up, Accumulate 30 reps<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n EMOM for 15<\/p>\n\n\n\n M1: 10-12 Dual KB Sumo Deadlift (2×24\/2x16kg, 2x32kg\/2x24kg)<\/p>\n\n\n\n M2: 8-10 Burpee Box Jump Overs<\/p>\n\n\n\n M3: 8-10 Toes to Bar<\/p>\n\n\n\n Friday 7\/11\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Back Squat<\/p>\n\n\n\n Find a 20 rep max<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 5 Rounds For Time<\/p>\n\n\n\n 12 Alternating Hang DB Squat Clean (50\/35)<\/p>\n\n\n\n 6 Strict Pull Ups<\/p>\n\n\n\n 12\/9 Calorie Row<\/p>\n\n\n\n Rest 1 minute b\/w rounds<\/p>\n\n\n\n Saturday 7\/12\/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 1000m Ski<\/p>\n\n\n\n 200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 50 Wall Ball @ 14\/20<\/p>\n\n\n\n 60m Burpee Broad Jump<\/p>\n\n\n\n 1500m Run<\/p>\n\n\n\n 60m Sandbag Walking Lunge @ 10\/20kg<\/p>\n\n\n\n 50 Wall Ball @ 14\/20<\/p>\n\n\n\n 200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 1000m Row<\/p>\n\n\n\n 1000m Run<\/p>\n","protected":false},"excerpt":{"rendered":" Week # 6 of 6 Monday 7\/7\/2025 Strength Deadlift Build to a 5 rep max Conditioning For Time 10-9-8-7… 1 Power Clean (95\/65, R…<\/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-5464","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\/5464","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=5464"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5464\/revisions"}],"predecessor-version":[{"id":5465,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5464\/revisions\/5465"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}