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


    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

    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

    Strict Press
    5-5-5 ; 90/5*3

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

    2-2-2 ; 3x2 @ top weight

    Calories on the Assault Bike
    Deadlift 155/105

    5 Rounds
    800m Run
    30 KB Swings

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

    Muscle Up
    KB Snatch 55/35
9:30am CrossFit Team WOD

11am Bootcamp Class

Open Gym 9:30am-12noon

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