WEEKLY PROGRAMMING
Hari Singh
March 10, 2024
Week # 4 of 6 Monday 3/11/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, across A2. Push Press, 5 sets of 5,
Here is what we found…
Week # 4 of 6 Monday 3/11/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, across A2. Push Press, 5 sets of 5,
Week # 3 of 6 Monday 3/4/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, building A2. Push Press, 5 sets of 5,
Week # 2 of 6 Monday 2/26/2024 Strength A1. Romanian Deadlift, 5 sets of 5, across A2. Strict Press, 5 sets of 5, across Conditioning
Week # 1 of 6 Monday 2/19/2024 Strength A1. Romanian Deadlift, 5 sets of 5, building A2. Strict Press, 5 sets of 5, building Conditioning
On Monday, February 19, President’s Day (Federal Holiday): 6:00 AM canceled at both locations. 7:30 PM canceled at both locations. 7:30 PM Black Box Barbell
Interim Week # 1 of 1 Monday 2/12/2024 Strength Deadlift 5 sets of 5, building Conditioning For Time 30 Power Cleans (115/75, Rx+ 155/105) 30/25
Week # 6 of 6 Monday 2/5/2024 Strength Thruster 1 Rep Max Conditioning “Fran” 21-15-9 Thrusters (95/65) Pull Up Tuesday 2/6/2024 Conditioning CFNYC Aerobic Baseline
Week # 5 of 6 Monday 1/29/2024 Strength Thruster 2-2-2-2-1-1-1-1, building Conditioning “Fran on Fire” 21-15-9 Clusters (75/55, Rx+ 95/65) Toes to Bar 3x Double
Registration for the 2024 CrossFit Open is Here. Be sure to use CrossFit NYC as your affiliate. We will be running and scoring the Open
Week # 4 of 6 Monday 1/22/2024 Strength Thruster 3-3-2-2-1-1-1, building Conditioning Every 2 minutes for 6 rounds 5 Hang Power Cleans (95/65, Rx+ 135/95)
