Monday 9\/15\/2025<\/strong><\/p>\n\n\n\n Accessory:<\/em><\/p>\n\n\n\n 3 sets<\/p>\n\n\n\n A1. High Box Step Up, 5-7\/side (Rx+ weighted)<\/p>\n\n\n\n A2. Dumbbell Lateral Raise, 8-10, building<\/p>\n\n\n\n A3. Plate Sit Up, 10-12, building<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 10 Rounds For Time<\/p>\n\n\n\n 3 Deadlifts (225\/155, Rx+ 315\/225)<\/p>\n\n\n\n 5 Strict Handstand Push Ups<\/p>\n\n\n\n 7 American Kettlebell Swings<\/p>\n\n\n\n 9 Push Up<\/p>\n\n\n\n 11\/9 Calorie Row<\/p>\n\n\n\n Tuesday 9\/16\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Back Squat, 3-3-3, building, 3-3 across<\/p>\n\n\n\n A2. Strict Pull Up, 5 sets of 5, across (Rx+ weighted)<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 20-15-10-5<\/p>\n\n\n\n Front Squat (95\/65, 115\/75)<\/p>\n\n\n\n Pull Up<\/p>\n\n\n\n Double Under x3<\/p>\n\n\n\n Wednesday 9\/17\/2025<\/strong><\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 5RFT of:<\/p>\n\n\n\n 400\/500m Ski<\/p>\n\n\n\n 12m Sled Push @ 3\/5 plates<\/p>\n\n\n\n 12m Sled Pull @ 3\/5 plates<\/p>\n\n\n\n 15 Burpees to Plate<\/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 <\/p>\n\n\n\n Thursday 9\/18\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A. EMOM for 15<\/p>\n\n\n\n M1 – M5: Snatch High Pull + Hang Power Snatch<\/p>\n\n\n\n M6 – M10: Power Snatch + Overhead Squat (Rx+ Snatch Balance)<\/p>\n\n\n\n M11 – M15: Squat Snatch, building<\/p>\n\n\n\n B. Every 90 sec for 5 rounds<\/p>\n\n\n\n 2 Snatch Balance, building<\/p>\n\n\n\n C. Every 2 minutes for 5 rounds<\/p>\n\n\n\n 3 Snatch High Pull, building<\/p>\n\n\n\n Friday 9\/19\/2025<\/strong><\/p>\n\n\n\n Strength<\/em><\/p>\n\n\n\n A1. Strict Press, 3-3-3, building, 3-3, across<\/p>\n\n\n\n A2. Bent Over Barbell Row, 5 sets of 8, across<\/p>\n\n\n\n Conditioning<\/em><\/p>\n\n\n\n 22 minute AMRAP<\/p>\n\n\n\n Partners<\/p>\n\n\n\n 5 Shoulder to Overhead (75\/55, 115\/75)<\/p>\n\n\n\n 5 Toes to Bar (Rx+ 2 Bar Muscle Up)<\/p>\n\n\n\n 5 Lateral Burpee Over Bar<\/p>\n\n\n\n Note: alternate rounds\/\u201dI go you go\u201d<\/p>\n\n\n\n Saturday 9\/20\/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 750m Ski<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 50m Sled Push<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 60m Burpee Broad Jump<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 750m Row<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 200m Farmer Carry @ 2×16\/2x24kg<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 50m Sled Pull @ 2\/4 plates<\/p>\n\n\n\n 500m Run<\/p>\n\n\n\n 80m Sandbag Walking Lunges @ 10\/20kg<\/p>\n","protected":false},"excerpt":{"rendered":" WEEK # 2 OF 6 Monday 9\/15\/2025 Accessory: 3 sets A1. High Box Step Up, 5-7\/side (Rx+ weighted) A2. Dumbbell Lateral Raise, 8-10, b…<\/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-5502","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\/5502","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=5502"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5502\/revisions"}],"predecessor-version":[{"id":5503,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/5502\/revisions\/5503"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=5502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=5502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=5502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}