{"id":5484,"date":"2025-08-03T12:00:00","date_gmt":"2025-08-03T16:00:00","guid":{"rendered":"https:\/\/crossfitnyc.com\/?p=5484"},"modified":"2025-07-26T10:40:28","modified_gmt":"2025-07-26T14:40:28","slug":"weekly-programming-173","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/gym-news\/weekly-programming-173\/","title":{"rendered":"weekly programming"},"content":{"rendered":"\n

Week # 3 of 6<\/h2>\n\n\n\n

Monday 8\/4\/2025<\/strong><\/p>\n\n\n\n

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

A1. Deadlift, 40 reps (275\/185, 225\/155, 185\/25)<\/p>\n\n\n\n

A2. Handstand Push Ups, 40 reps<\/p>\n\n\n\n

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

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

10 Power Clean and Jerk (115\/95, 135\/95)<\/p>\n\n\n\n

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

Rest 1 minute b\/w rounds<\/p>\n\n\n\n

Tuesday 8\/5\/2025<\/strong><\/p>\n\n\n\n

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

Front Squat<\/p>\n\n\n\n

5 sets of 5, 5-10lb heavier than last week<\/p>\n\n\n\n

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

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

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

10\/8 Calorie Row<\/p>\n\n\n\n

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

Wednesday 8\/6\/2025<\/strong><\/p>\n\n\n\n

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

A. E3MOM x 3<\/p>\n\n\n\n

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

10 Burpees Over Rower<\/p>\n\n\n\n

B. E3MOM x 3<\/p>\n\n\n\n

25m Sled Push @ 4\/6 plates<\/p>\n\n\n\n

25 Russian KB Swings @ 16\/24<\/p>\n\n\n\n

C. E3MOM x 3<\/p>\n\n\n\n

150m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n

25 Wall Ball @ 14\/20lb<\/p>\n\n\n\n

D. E3MOM x 3<\/p>\n\n\n\n

250m Ski<\/p>\n\n\n\n

25 Sandbag Reverse Lunges @ 10\/20kg<\/p>\n\n\n\n

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

Thursday 8\/7\/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 Clean Pull + 1 Power Clean<\/p>\n\n\n\n

M6 – M10: 1 Clean Pull + 1 Below Knee Power Clean<\/p>\n\n\n\n

M11 – M15: 1 Clean Pull + 1 Hang Power Clean<\/p>\n\n\n\n

M16 – M20: 1 Power Clean + 1 Below Knee Power Clean<\/p>\n\n\n\n

M21-M30: 3 Position Power Clean<\/p>\n\n\n\n

Friday 8\/8\/2025<\/strong><\/p>\n\n\n\n

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

A1. Overhead Squat, 4 sets of 4-3-3-2-2, building<\/p>\n\n\n\n

A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)<\/p>\n\n\n\n

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

20-15-10-5<\/p>\n\n\n\n

Hang Power Snatch (75\/55, 95\/55)<\/p>\n\n\n\n

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

Calorie Row<\/p>\n\n\n\n

Saturday 8\/9\/2025<\/strong><\/p>\n\n\n\n

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

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

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

750m Ski<\/p>\n\n\n\n

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

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

25 Double Kettlebell Deadlift @ 2×16\/2x24kg<\/p>\n\n\n\n

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

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

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

50 Lying Leg Raises<\/p>\n\n\n\n

750m Row<\/p>\n\n\n\n

60 Wall Ball @ 14\/20
<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 3 of 6 Monday 8\/4\/2025 Strength A1. Deadlift, 40 reps (275\/185, 225\/155, 185\/25) A2. Handstand Push Ups, 40 reps Conditioni…<\/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-5484","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\/5484","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=5484"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5484\/revisions"}],"predecessor-version":[{"id":5485,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5484\/revisions\/5485"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5484"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5484"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5484"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}