Weekly Programming CrossFit The Tracks - Week of 3/7/16 - CrossFit Gym & Fitness Facility In Northern Kentucky

WEEK 3 OF THE CROSSFIT OPEN
2 weeks in and ALL OF YOU continue to impress!The hard work and dedication has been on display for everyone to see.Plus the teamwork by everyone from judging to cheering is incredible.16.3 will be announced on Thursday night, we can't wait!


MAKE-UPS- There will be times when some of you wish you redo the Open workout.We ask that you do this on Sunday during Open Gym.We will have VERY limited space for re-dos on Mondays, but you'll need to get your own judge.Again, the space will be limited for this.
Beginner Classes.These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.

Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.
Monday
Warm-up
3 Rounds
6 Thoracic Rotations / side
3 Inch Worms
12 Band Pullaparts
6 Push-ups Plus
Weightlifting

  1. 3 min clock
Build to a heavy TnG Snatch
  1. EMOM for 6 min
TnG Snatch + Snatch Balance 85-90%
  1. 3 min clock
Build to a heavy Jerk Triple (no blocks)
  1. EMOM for 6 min
2 Jerks @ 85-90% (no blocks)
5)Every 90 seconds, 12 rounds
2 Power Cleans + 6 Strict Ring Dips

WOD
15.5
Tuesday
Warm-up
:90 sec quad smash
2 Rounds
10 Wide Leg Good Mornings
10 Goblet Squats + :20 sec hold
Crawl 20 steps

Weightlifting
EMOM for 12 min
2 Power Cleans
Strength
Back Squat
5RM , 90/5*3, 85/MAX Reps

GHR
8 min volume

WOD
5 Rounds for time (15 min cap)
15/12 Cals on Bike
15 KB Swings 55/35
15 V Ups
Wednesday

 

6 Rounds

 

6 Power Cleans & Jerks 135/85 ; 185/125
12 Heavy Wall Balls
3 Muscle Ups
rest 1:1
rest 5 min
2)60 Calorie Row
45 Wall Balls
45 Calorie Row
30 Wall Balls
30 Calorie Row
15 Wall Balls
Thursday

Warm-up
10 min w/ Foam Roll

Endurance
100 Calories on the Bike @ a comfortable pace

Skill
3 Rounds (not timed)
5 TGU / side
15 Box Jumps
WOD
100 Calories on Bike for time
Friday

Warm-up

 

Pick Your Poision
EMOM for 15 min
0:00 - 3:591 Hang Clean & Jerk or 1 Hang Snatch @ 65-70%
4:00 - 8:591 Paus Clean & Jerk or 1 Pause Snatch @ 70-80%
9:00- Finish 1 Clean & Jerk or 1 Snatch @ 80-85%

 

WOD
16.3 Prep
Saturday
16.3 Open WOD
Heats will start at 8am. Once the WOD is announced Thursday then we'll post the sign-ups on Zen Planner.
Sunday
Open Gym
9:30am-12noon

Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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