Weekly Programming Week of August 22nd - Northern Kentucky's CrossFit Gym!

Monday

Strength
    1a.     Front Squat
    5-5-5 ; 90/5*2
    1b.     Muscle Up
    *MAX - MAX - MAX
**Arch/Hollow Swings w/ Sponge + MAX Strict Chest to Bar Pullups + MAX Strict Ring Dips - " - "
    ***Beat Swing + MAX Strict Pullup/Chinup + MAX KB Pushup - " - "
    ****Beat Swing + MAX Negative + Ring Rows + Pushups


WOD
    4 Rounds for time (12 min cap)
    10 Burpees to Tall Target
    50 Double Unders / 100 Singles (alt between high bounding & fast singles each round)
    10 Handstand Pushup* / Pushup
    *start each set with submaximal strict hspu, finish with kipping
Tuesday

Strength
    Strict Press
    5-5-5 ; 90/5*3

WOD
    AMRAP 10 min
    10 Toes to Bar
    10 Box Jump Overs 24/20
    10 Front Squats 115/85 ; 155/105
Wednesday

Weightlifting
    Clean
    2-2-2 ; 3x2 @ top weight

WOD
    21-15-9
    Calories on the Assault Bike
    Deadlift 155/105
Thursday

WOD
    5 Rounds
    800m Run
    30 KB Swings
    30
Friday

Weightlifting
Pick your Poison
  1. Snatch Pull + Snatch High Pull + Power Snatch
    1-1-1 ; 3x1 @ top weight
  1. Overhead Squat Burnout
    185/125 leaving 2 reps in the tank immediately drop to 155/105 & perform max reps
  1. Clean Pull + Power Clean + Jerk
    1-1-1 ; 3x1 @ top weight
  1. Front Squat Burnout
    225/155 leaving 2 reps in the tank. Immediately drop to 205/145 & perform max reps


WOD
    9-6-3
    Muscle Up
12-9-6
    KB Snatch 55/35
Saturday:
9:30am CrossFit Team WOD

11am Bootcamp Class

Sunday
Open Gym 9:30am-12noon

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