<\/p>\n\n\n\n
Monday 7\/14\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Squat Clean<\/p>\n\n\n\n 5-7 sets of 2, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n Every 3 minutes for 5 Rounds<\/p>\n\n\n\n 10 Deadlifts (135\/95) (Rx+ 185\/125)<\/p>\n\n\n\n 5 Hang Power Clean<\/p>\n\n\n\n 15\/12 Calorie Row<\/p>\n\n\n\n Tuesday 7\/15\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n Split Jerk<\/p>\n\n\n\n EMOM for 15<\/p>\n\n\n\n M1-M5: 1 Push Press + 1 Split Jerk<\/p>\n\n\n\n M6 – M10: 1 Push Jerk + 1 Split Jerk<\/p>\n\n\n\n M11 – M15: 1 Split Jerk<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n For Time<\/p>\n\n\n\n 100 Double Unders<\/p>\n\n\n\n 50 Push Ups<\/p>\n\n\n\n 50 Toes to Bar<\/p>\n\n\n\n 50 Goblet Squats (24\/16, Rx+ 28\/20)<\/p>\n\n\n\n Wednesday 7\/16\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n Hyrox Filthy Fifty<\/p>\n\n\n\n For time:<\/p>\n\n\n\n 50 Box Jumps<\/p>\n\n\n\n 50 Jumping Pull-ups<\/p>\n\n\n\n 50 Russian Kettlebell Swings<\/p>\n\n\n\n 50m Sled Push @ 3\/5 plates<\/p>\n\n\n\n 50 Walking Lunges @ 10\/20kg<\/p>\n\n\n\n 50 Lying Leg Raises<\/p>\n\n\n\n 50 Double Dumbbell Push Press @ 2×20\/2×35<\/p>\n\n\n\n 50 Double Dumbbell Deadlift @ 2×35\/2×50<\/p>\n\n\n\n 50 Burpees<\/p>\n\n\n\n 50 Wall Ball @ 14\/20lb<\/p>\n\n\n\n Thursday 7\/17\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Romanian Deadlift, 4 sets of 5, building<\/p>\n\n\n\n A2. Half Kneeling Dumbbell Press, 4 sets of 6-8\/side, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 5 Rounds<\/p>\n\n\n\n 2 minute AMRAP<\/p>\n\n\n\n 6 Alternating Dumbbell Snatch (50\/35)<\/p>\n\n\n\n 6 Burpee Box Step Ups<\/p>\n\n\n\n 1 minute Rest<\/p>\n\n\n\n Note: pick up where you left off<\/p>\n\n\n\n Friday 7\/18\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Pistol Practice, 4 sets of 5-7\/side<\/p>\n\n\n\n A2. Single Arm DB\/KB Row, 4 sets of 8-10\/side, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 5 Rounds For Time<\/p>\n\n\n\n 10 Back Squats (95\/65, Rx+ 135\/95)<\/p>\n\n\n\n 10 Pull Ups<\/p>\n\n\n\n Saturday 7\/19\/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 20 Sandbag Clean & Press<\/p>\n\n\n\n 40 Sandbag Reverse Lunge<\/p>\n\n\n\n 100m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 20 Offset Pushups<\/p>\n\n\n\n 60m Burpee Broad Jump<\/p>\n\n\n\n 100m Front-loaded Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 20 Plate Thrusters @ 25\/45<\/p>\n\n\n\n 40 Wall Ball @ 14\/20<\/p>\n\n\n\n 100m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 20 Double Dumbbell Deadlifts @ 2×16\/2x24kg<\/p>\n\n\n\n 40 Row Calories<\/p>\n\n\n\n 100m Front-loaded Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 20 Burpee Box Get Overs @ 30\/40\u201d<\/p>\n\n\n\n 40 Ski Calories<\/p>\n\n\n\n 100m Farmer Carry @ 2×16\/2x24kg<\/p>\n","protected":false},"excerpt":{"rendered":" Interim Week # 1 of 1 Monday 7\/14\/2025 Strength Squat Clean 5-7 sets of 2, building Conditioning Every 3 minutes for 5 Rounds 10 D…<\/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-5478","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\/5478","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=5478"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5478\/revisions"}],"predecessor-version":[{"id":5480,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5478\/revisions\/5480"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}