Weekly Programming Week of November 28th - Northern Kentucky CrossFit Gym

    Strength    Back Squat    5-5-5; 90/rest pause


For time


    15 Muscle Ups / Bar Muscle Ups / Chest to Bars / Pullups    15 Power Snatches @ 135/95
    StrengthBench Press6-4-2-5-3-1
Pendlay Row8-8-8-8-8-8*alternate sets with prone / supine grip 

WOD    "Dianne"    21-15-9    Deadlifts @ 225/155    HSPU

IWT - It's BACK!


Power Clean Ladder (18 min cap)


    10 Power Cleans @ 70%    20 Wall Balls ; 11/10'    - rest :90    8 Power Cleans @ 75%    20 Wall Balls ; 11/10'    - rest :90    6 Power Cleans @ 80%    20 Wall Balls ; 11/0'    - rest :90    4 Power Cleans @ 85%    20 Wall Balls ; 11/10'    - rest :90 sec    2 Power Clean @ 90%    20 Wall Balls ; 11/10'
Rest 5 min


5 Rounds (12 min cap)


9 Thrusters @ 135/8515 Bar Facing BurpeesRest 1 min
Rest 5 min


8 min Volume


    1 TGU    8 T2B

Skill3 Partner Assisted Hamstring Curls5 Jefferson Curls7 Power Kips9 V Ups11 Hollow Rocks
WOD40' HS Walk / Bear Crawl16 Goblet Reverse Lunges / leg



Snatch or Clean & Jerk

80-85/1*8 , EMOM


15 Calories on The Bike

    15 Clean & Jerks @ 135/95

    15 Calories on The Bike


Open Gym 8am-12pm

CrossFit 9:30am

Bootcamp 11am




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