Weekly Programming Week of August 15th - Northern Kentucky's CrossFit Gym!

Monday

Strength 
Front Squat
Every :30 sec , perform 1 FS. Add 10/5lbs each round until failure
*Start at 70% of your 1RM Front Squat

WOD 
For time
21-15-9
Calorie Row
Calorie Bike
Tuesday

Weightlifting 
BN Push Jerk + Split Jerk
75/3 ; 80/2 ; 85/1 ; build to a heavy set

WOD
21-15-9-3
Strict HSPU / Dip / HR Pushup
Front Squat 165/105 ; 195/125
Burpees
Wednesday

Weightlifting
Slow Lift Off Power Clean + Hang Clean
55/2 ; 60/2 ; 65/1 ; 70/1 ; 75/1

Clean + Front Squat
75/3 ; 80/2 ; 85/1

WOD
AMRAP 10 minutes
10 Decline Pushups @ 6"/4"
10 Box Jumps 30/24
10 Toes to Bar
Thursday

Skill
8 minutes Volume (choose one according to skill level)
-1 Kipping Pullup + 1 Kipping Chest to Bar + 1 Kipping Bar Muscle Up
-1 Strict Pullup + 1 Kipping Pullup + 1 Beat Swing
-1 Strict Chinup + 2 Beat Swings
-3 Beat Swings + 2 Toenail Pull ups + 1 Negative

Strength 
Front Rack Walking Lunges
50 Steps per Leg @ 50% of 1RM Clean
*each time you pick up the bar, perform 1 hang clean + 1 front squat  (add a front squat each sequential set)
Friday

Weightlifting
Pick your poison
Snatch EMOM
75/1*4 ; 80/1*3 ; 85/1*2; 90/1 ; +5% until miss
Clean & Jerk
75/1*4 ; 80/1*3 ; 85/1*2; 90/1 ; +5% until miss

WOD
25-20-15-10-5 , Wall Balls
50-40-30-20-10 , Sit-ups

Saturday:
9:30am CrossFit Team WOD

11am Bootcamp Class
Sunday
Open Gym 9:30am-12noon

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