Week # 2 of 6 Monday 9/18/2023 Strength A1. Back Squat, 9-7-5-3, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12 Conditioning EMOM for 15 M1: 3 Hang Squat Cleans (115/75, Rx+ 185/125) M2: 8 Chest to Bar Pull Ups (Rx+
12:15 PM Saturdays at CrossFit NYC Flatiron During the next programming cycle, we will be running the 2013 CrossFit OpenWOD at 28th Street on Saturday’s (in place of the regular 12:15 PM WOD): Open WOD 13.1: Saturday, September 16 Open WOD 13.2: Saturday, September 23 Open WOD 13.3: Saturday, September 30 Open WOD 13.4: Saturday, October 7
Week # 1 of 6 Monday 9/11/2023 Strength A1. Back Squat, 10-8-6-4, building A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12 Conditioning “Macho Man” EMOM for as long as possible 3 Power Cleans (95/65, Rx+ 135/95) 3 Front Squats 3 Shoulder
Interim Week # 1 of 1 Monday 9/4/2023 Strength A1. Handstand Practice (Rx+ Handstand Walking) A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo) Conditioning “Ghost” 6 Rounds M1 Max Effort Row M2 Max Effort Burpees M3 Max Effort Double Unders M4 Rest Tuesday 9/5/2023
Week # 6 of 6 Monday 8/28/2023 Strength Hang Squat Clean and Jerk Find a 2 Rep Max Conditioning 6 Rounds 3 Burpee Box Jump Overs 5 Hang Clusters (95/65, 115/75) 7/5 Calorie Row Rest 30 seconds b/w rounds Tuesday 8/29/2023 Strength Romanian Deadlift 5
Week # 5 of 6 Monday 8/21/2023 Strength Hang Squat Clean and Jerk 10 sets of 2, building Conditioning 6 Rounds For Time 5 Strict Presses (95/65, Rx+ 115/75) 10 Bar Facing Burpees 15 Wall Balls (20/14). Tuesday 8/22/2023 Strength Romanian Deadlift 5 sets of
Friday, September 1, 2023: 6:30 PM WOD canceled. Saturday, September 2, 2023: Normal Schedule Sunday, September3, 2023: Closed Monday, Sept 4, 2023: Classes at 9:45 AM, 11:00 AM, and 12:00 PM
Week # 4 of 6 Monday 8/14/2023 Strength Hang Squat Clean and Jerk 8 sets of 3, across Conditioning For TIme 50 Calorie Row 50 Thrusters (95/65, Rx+ 115/75) 100 Double Unders Tuesday 8/15/2023 Strength Frog Style Deadlift 5 sets of 5, building Conditioning 5
Week # 3 of 6 Monday 8/7/2023 Strength Hang Squat Clean and Jerk 8 sets of 3, across Conditioning 10 minute AMRAP 5 Front Squats 10 Shoulder to Overhead (95/65)(Rx+ 115/75) 15/12 Calorie Row Tuesday 8/8/2023 Strength Frog Style Deadlift 5 sets of 5, building
Week # 2 of 6 Monday 7/31/2023 Strength Hang Squat Clean and Jerk 10 sets of 2, across Conditioning Every 1:30 for 6 Rounds 5 Power Cleans (95/65, Rx+ 135/95) 5 Front Squats 5 Shoulders to Overhead Tuesday 8/1/2023 Strength Snatch Grip Deadlift 5 sets
