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Weekly Programming Week of January 23rd - Northern Kentucky CrossFit Gym23rd Monday StrengthBack Squat6RMFor Time15-12-9-6-3Thrusters @ 95/65Chest to Bar PullupsBonusSnatch w/ :03 sec pause in botttom2RMMonday 6pm BootcampEMOM for 15 minutes , alternating1 Turkish Getup / side5 Inchworms + Pushup5 Single Leg Glute Bridges / side + 5 Glute Bridges5 Rounds1:00 Burpees1:00 Air Squats1:00 Situps1:00 Rest1:00 Row1:00 Pushups1:00 RestTuesday StrengthClean High Liftoff + :05 sec Eccentric + Clean1RMAMRAP 10 min3 Handstand Pushups3 Cleans @ 185/1256 HSPU3 Cleans9 HSPU3 Cleans12 HSPU6 Cleans15 HSPU6 Cleans18 HSPU6 Cleans21 HSPU9 Cleansetc*cleans are full ROMBonus8 min MAX Muscle Ups8 min MAX PistolsWednesdayIWTA) Power Snatch3 Rounds3 Hang Power Snatches3 Burpees*3 Rounds2 No Feet Power Snatches5 Burpees*3 Rounds1 Power Snatch7 Burpees**as fast & as high as possible1:00 Rest after each roundB) For time75 Box Jump Overs @ 24/20*EMOM starting at 0:00 , 5 deadlifts @ 70% of 5RMC) AMRAP 10 min15 Toes to Bar50' HS Walk / 3 Wall WalksBonus4 sets10 Bicep Curls w/ slow eccentric50 Banded Tricep Extensions6pm Bootcamp3 Rounds25 Banded Good Mornings10 Thoracic Rotations / side10 Seated Wall SlidesAMRAP 25 minutes50 Hand to Hand Swings40 Mt Climbers / leg30 Reverse Lunges20 Burpees10 Calorie BikeThursday16 min Volume3 TGU / sideTuck Pull to Inverted on BarEMOM for 24 min, alt- 5 Shoulder to Overhead- :40 sec Plate Push- :40 sec Double UndersBonusAssault Bike 40 min + Bursts@ 0:00 ; 10:00 ; 20:00 ; & 30:0075/60 Calories @ 9 RPEthe remainder of the time, cruise @ 6-7 RPEFriday StrengthPick your PoisonEMOM x 15 minSnatch Pull + Snatch*Every :90 x 12Power Clean + Clean + Jerk**start @ 70% , add weight after 2-4 good repsFor time75-50-25KB SwingWall BallSitupBonusthe other lifting piece6pm Bootcamp WorkoutTabata (1 min rest between tabatas)Jump RopeBurpeesRussian KB SwingPlank Walk-UpsWall SitsKB SwingRolling PlankBikeSaturdayOpen Gym 8am-12pmCrossFit 9:30am Bootcamp 11amSunday OPEN GYM 9:30am-12pm Attachment Posted on Tue, January 24, 2017 by Matt Plapp No comments (Add your own) Add a New Comment Your Name: Your Email/URL (Optional): Your Comment: Enter the code: Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks. 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Contact Us 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Map - Location