Weekly Programming - CrossFit The Tracks - Week of July 20th - CrossFit Training in Northern Kentucky

Monday
Mobility class 6PM
Strength
Alpha
3 Position Snatch
Build to a Heavy
Bravo
1a) Bench Press
5RM
1b) Single Arm KB Row
5 / side after every set of bench
WOD
400m Run
21 Pullups (12 thrusters 95/65)
400m Run
15 Pullups (9 thrusters)
400m Run
9 Pullups (6 thrusters)
*each time you break, you must complete the rounds penalty thrusters
Tuesday
Strength
Pause Back Squats
4-4-4-4-4
WOD
"Grace"
30 Clean & Jerks 135/95
Barbells & Bacon is coming up, lets test this benchmark
Wednesday

 

Strength
Push Press + Behind Neck Power Jerk + Jerk
3+2+1, Build to a heavy
WOD
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pullups
Box Jump Overs
Hand Stand Pushups
Wall Balls
Thursday

Skill
Ring Dip Overview

Alpha
Strict Ring Dip + Kipping Ring Dip
6-10 x (1-3 + 3-5)
*superset with 8 Band Pull Aparts

Bravo
Ring Pushups
10 x 5
` *superset with 8 Band Pull Aparts
WOD
500m Row
5 Turkish Getups / side
400m Run
4 TGU / side
300m Row
3 TGU / side
200m Run
2 TGU / side
100m Row
1 TGU / side
Friday

 

Strength
5RM ???

WOD
9 Power Snatches 135/85
15 Power Cleans 135/85
21 Burpees
15 Power Cleans
9 Power Snatches
Saturday
Coaches Choice
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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