CrossFit Programming Week Of 11/14/16 - Northern Kentucky CrossFit Gym

The Tracks Combine Is This Saturday!
Get ready to have some FUN and throw around some weights.  This Saturday we'll have our 1st Annual Tracks Combine.  What is this?  It's a day to test out some of your skills and help set your next goals.  We will have 2 lifts in the morning starting at 8am, Snatch and Clean & Jerk.  Then you will move onto a few other stations like max PVC jump, Max Pull-Ups, Max MUs, Max Burpees in minute, Max Row In A minute, Max Handstand Walk/Hold, etc.  You'll finish with an obstacle course WOD.  
The goal is to give you some metrics to see where you are now and goals to shoot for.  THIS IS NOT A COMPETITION
If you're a Bootcamp only member this is for you also.  You will not be doing the Snatch and Clean & Jerk though.
 CLICK HERE FOR THE FACEBOOK EVENT PAGE TO RSVP 
Monday
    No Kip November
3 x 30 Reps Strict Gymnastic Pull Complex
Strict Rope Climbs
Strict Muscle Ups / Spotted
Strict Chest to Bar Pullups / Pullups
Strict Chinups / Spotted
Inverted Rows
Strength 
Back Squat
12-8-6-4
WOD
21-15-9
Pull-ups (Kipping)
Calories on the Bike1000m Row
"If it doesn't challenge you, it doesn't change you" - Fred DeVito
Tuesday
    No Kip November
3 x 30 Reps Strict Gymnastics Press Complex
Strict HSPU*
Strict Ring Dips** / Box Dips
Dive Bomber Pushups / Judo Pushups / Pushups
*if able to do more than 8 in a set, add a deficit
**if able to do more than 8 in a set, pause in deepest part of dip & at top in ring support

Strength
Bench Press
5x5

WOD
3 Rounds
10 Thrusters @ 135/85
10 Burpees to target
Wednesday

No Kip November
3 Rounds
15 Pike Leg Raises
15 V Ups
15 Pike Drag Ups

Weightlifting
Power Clean + Hang Clean
1-1-1
Clean
4x1 @ top weight

WOD
"Nasty Girls : V2 / V1"
50 Alternating Pistols / Air Squats
7 Muscle Ups
10 Hang Power Cleans @ 175/115 / 135/95

Thursday

Core Conditioning
Inch Worm
Hollow Rock
Beat Swing

WOD
AMRAP 20 min
100 Double Unders
75 Wall Balls
50 Burpee Box Jump Overs
25 Sit-ups

Friday


Liftoff Prep

Snatch Pull + Hang Snatch

*build up to your starting weight

Jerk Ladder

50/5*3

Clean & Jerk

Clean Pull + Power Clean + Jerk

*build up to your starting weight

Strong is healthy,

Strong is happy,
Strong is harder to kill

Saturday

NO CLASSES


8am-12noon Tracks Combine - 

FOR ALL MEMBERS, even Bootcampers!

Sunday

 OPEN GYM 

9:30am-12pm

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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