Weekly Programming Week of July 4th - Northern Kentucky's CrossFit Gym!


Tuesday

Strength
Back Squat

     4-4-4 ; 90/4*2 ; 90/max reps

    *add 5-10lbs to last weeks sets

WOD
On a 24:00 clock
    0:00 (for time)
  • 50 Burpee Pullups @ 8"/6" Reach
    8:00 (for time)
  • 75 / 60 Cals on Bike ; 100/80
    16:00 (for time)
  • 15 - 12 - 9
    • Power Snatches 135/85
    • Calories on Bike
24:00 time cap



Wednesday


Gymnastics

 10 Rounds

     :30 sec Handstand Walk

    :30 sec Rest
    :30 sec Double Unders
    :30 sec Rest

WOD
    10 min AMRAP
    15 KB Swings 70/55
    20 Mt Climbers / leg
    200m Run

Thursday

Flush
From 0-4 Minutes
60 Calories on the Assault Bike

From 4-10 Minutes
3 rounds
10 Ring Dips / Pushups
10 OHS 95/65lbs / Thrusters
10 Pistols / Wall Balls

All at a moderate pace

From 10-15 Minutes
12 Cal per min on Rower




































Friday

Weightlifting
Pick your poison
  • Snatch (warmup w/ Hang Power SN + SN Balance + SN)
    80/3 ; 85/2 ; 90/1 ; +2.5% until miss then 80/2*2
  • Clean & Jerk (warmup w/ Hang Power Clean + FS + Push Jerk + Jerk)
    80/(2+2) ; 85/(1+2) ; 90/1 ; +2.5% until miss then 80/(2+2)*2


WOD
For time
20 Muscle Ups
40 Alt Weighted Pistols 55/35
60 Chest to Bar Pullups
40 Deadlifts @185/125
20 Muscle Ups

Each piece will have a 5:00 clock for you to complete
EX: you have through 5:00 to get as many muscle ups as you can
Through 10:00 for pistols
Through 15:00 for chest to bars
Through 20:00 for Deadlifts
Through 25:00 for Muscle ups







































Saturday:
9:30am & 11am Team WOD
Bring A Friend


Sunday
Open Gym 9:30am-12noon

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