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WEEKLY PROGRAMMING

Week # 3 of 6 Monday 11/13/2023 Strength Overhead Squat 10 sets of 2 (32X1), across Conditioning 4 Rounds 2 minute AMRAP 6 Toes to

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WEEKLY PROGRAMMING

Week #2 of 6 Monday 11/6/2023 Strength Overhead Squat 10 sets of 2 (32X1), across Conditioning 4 Rounds 2 minute AMRAP 5 Hang Squat Snatches

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WEEKLY PROGRAMMING

Week # 1 of 6 Monday 10/30/2023 Strength Overhead Squat 10 sets of 2 (32X1) Conditioning For Time 1,000/800m Row 30 Burpees 50 Overhead Squats

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WEEKLY PROGRAMMING

Interim Week # 1 of 1 Monday 10/23/2023 Strength 8-10 sets Squat Clean and Jerk Doubles Conditioning 10-9-8-7…1 Hang Power Clean and Jerk (95/65, Rx+

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WEEKLY PROGRAMMING

Week # 6 of 6 Monday 10/16/2023 Strength A1. Back Squat, 9-7-5-3, building  A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12

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ANNOUNCING BLACK BOX HYROX

CrossFit NYC is pleased to announce Black Box Hyrox, a strength program for runners.Hyrox is becoming known as “The World Series of Fitness Racing”In 2023 there will

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