Weekly Programming Week of February 20th - Northern Kentucky CrossFit Gym

Monday
     StrengthBack Squat
6-4-2-6-4-2

WOD
4 Rounds for time (10 min cap)
21 Pullups
21 Wall Balls

Bonus
1:00 Max Strict HSPU
1:00 Rest
1:30 Max Strict Dips
1:30 Rest
2:00 Max Strict Pushups
Snatch High Pull + Power Snatch + Overhead Squat
10 x 1 , EMOM
*start at 70% , add weight after 2-4 good reps

Monday 6pm Bootcamp
Split into Groups of 2
1: AMRAPAMRAP 9 min12 Single Arm Russian KB Swings (L)8 Single Arm KB Rows (L)4 Single Arm KB Front Rack Reverse Lunges / leg (L)Repeat on the Right Arm
Rest 2 min
AMRAP 9 min15 Wall Balls12 Situps9 Pushups
2: Rowing20 min of rowing @ 7-8 RPE@ 4:00 , 8:00 , 12:00 , & 16:00500m Row @ 9-10 RPE
5 min rest in between groups
Tuesday
     Strength
Every :90 seconds
4 Rounds @ 70-75%
Clean Pull + Hang Power Clean + Front Squat
3 Rounds @ 75-80%
Power Clean + Hang Clean
3 Rounds @ 80-85%
Clean w/ pause in the hole
5 Rounds @ 85+%
Clean

WOD
AMRAP 9 min
3 Muscle Ups
6 Ring Dips
9 Alt Pistols / leg

Bonus
Assault Bike
0:00 - 2:00 @ 6
2:00 - 4:00 @ 7
4:00 - 5:00 @ 8
4 Rounds
35/25 Calories @ 10
Rest 3:00 bw rounds
4 Rounds
20/15 Calories @ 10
Rest 2:00 bw rounds
5 min @ 6
Wednesday
IWT
A) Push Press + Push Jerk + Split Jerk
12 min to establish 1RM
B) 5 Rounds for time (20 min cap)
500m Row
10 Shoulder to Overhead @135/85
1:00 rest

Bonus

EMOM Snatch Work
Hang Snatch
5 x 1
Low Hang Snatch
5 x 1
Snatch
5 x 1
*start the enitre piece off @ 70%,
add after 2-4 good reps

6pm Bootcamp
AMRAP 45 min20 Calorie Bike:30 sec rest20 Russian KB Swings:30 sec rest20 Situps1:00 rest
Thursday

Skill
Tabata Double Unders

3-5 Rounds
2 KB Windmills / side
4 Front Rack Squats / side
6 KB Snatches / side
8 Strict Pullups
3-5 Rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
:10 sec Hollow Hold
1:00 rest

For time

27-21-15-9
Calorie Row Sprint
Lateral Burpees Over Rower


Bonus

Run 30 min @ 6RPE
@ 5:00 , 10:00 , 15:00 , 20:00 , & 25:00
Run 1 length @ 9RPE
1 length is from 1 corner of the block to the next
if you are in the middle of a length at the top of the minute,
finish that length at a 6 before picking the pace up

 

Friday

  

Strength



Pick Your Poison
Snatch
EMOM for 12 min
75/1*4 ; 80/1*3 ; 85/1*2 ; 85+/1*3
Clean & Jerk
Every :90 seconds x 9
75/1*3 ; 80/1*2 ; 85/1*2 ; 85+/1*2

No 6pm & 7pm Classes

17.1 Prep & Strategy


6pm Bootcamp Workout


3 Rounds (1:40 , :20)

Row

Walking Lunge

Mt Climbers

Bike

Glute Bridge

Russian Twists

Rest 2:00

Saturday

Open Gym 8am-12pm


CrossFit OPEN WOD 17.1 8am-11am


Bootcamp 11am


Sunday

 OPEN GYM 

9:30am-12pm

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