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Week # 5 of 6 Monday 11/25/2024 Strength A. Hang Squat Snatch, 5 sets of 2, building B. Split Jerk, 5 sets of 2, across Conditioni…
What is Black Box Strength? Black Box Strength is CrossFit NYC’s first strength and hypertrophy oriented program starting Januar…
Week # 4 of 6 Monday 11/18/2024 Strength A. Snatch Balance, 5 sets of 3, across B. Split Jerk, 5 sets of 2, building Conditioning …
How should one go about adding in training to work on a specific thing? For example, let’s say someone is CrossFitting 5-6 d…
Week # 3 of 6 Monday 11/11/2024 Strength A. Snatch Balance, 5 sets of 3, building B. Split Jerk, 12 minutes for a heavy set of 3 C…
Week # 2 of 6 Monday 11/4/2024 Strength A. Overhead Squat, 5 sets of 3, across (max reps final set/set 5) B. Split Jerk, 5 sets of…
Week # 1 of 6 Monday 10/28/2024 Strength A. Overhead Squat, 5 sets of 3, building B. Split Jerk, 5 sets of 3, building Conditionin…
Interim Week # 1 of 1 Monday 10/21/2024 Strength Hang Squat Clean 6 sets of 3, building Conditioning 15 minute AMRAP 5 Front Squat…
Week # 6 of 6 Monday 10/14/2024 Strength Back Squat 15 minutes to build to a heavy single Conditioning “Fran” 21-15-9 Thruster…
Week # 5 of 6 Monday 10/7/2024 Strength Back Squat 10 sets of 2, across Conditioning EMOM for 9 M1 10-12 Alternating Hang Dumbbell…
