CrossFit Programming - CrossFit NYC

weekly programming

Week # 6 of 6 Monday 5/19/2025 Strength A1. Power Clean, Find a 1 Rep Max A2. Feet Elevated Ring Row, 4 sets of 8-10 (Rx+ Weighted…

Week # 5 of 6 Monday 5/12/2025 Strength A1. Power Clean, 6 sets of 1, building A2. Feet Elevated Ring Row, 4 sets of 8-10 (Rx+ Wei…

WEEK # 4 OF 6 Monday 5/5/2025 Strength A1. Power Clean, 5 sets of 2, across A2. Pendlay Row, 4 sets of 6-8, across Conditioning 12…

WEEK # 3 OF 6 Monday 4/28/2025 Strength A1. Power Clean, 5 sets of 2, building A2. Pendlay Row, 4 sets of 6-8, building Conditioni…

WEEK # 2 OF 6 Monday 4/21/2025 Strength A1. Power Clean, 4 sets of 3, across A2. Gorilla Row, 4 sets of 6-8/side, across Condition…

Week # 1 of 6 Monday 4/14/2025 Strength A1. Power Clean, 4 sets of 3, building A2. Gorilla Row, 4 sets of 6-8/side, building Condi…

Week # 5 of 6 Monday 3/24/2025 Conditioning EMOM for 10 1 Squat Clean and Jerk, building Rest 2 minutes EMOM for 10 2 Thrusters, b…

Week # 4 of 6 Monday 3/17/2025 Strength A1. Hang Squat Clean, 4 sets of 3, building A2. Handstand Push Up, 4 sets of 5-7 Condition…

Week # 3 of 6 Monday 3/10/2025 Strength/Conditioning 8 EMOM Odd: 1 Hang Squat Clean + 1 Front Squat (135/95, Rx+ 185/125) Even: 30…

Week # 2 of 6 Monday 3/3/2025 Strength A1. Hang Squat Clean, 4 sets of 3, building A2. Handstand Push Up, 4 sets of 5-7 (Rx+ Stric…