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

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

 

For time

 

    15 Muscle Ups / Bar Muscle Ups / Chest to Bars / Pullups    15 Power Snatches @ 135/95
Tuesday
    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
Wednesday

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
Thursday

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

Friday


Weightlifting

Snatch or Clean & Jerk

80-85/1*8 , EMOM

WOD

15 Calories on The Bike

    15 Clean & Jerks @ 135/95

    15 Calories on The Bike

Saturday

Open Gym 8am-12pm


CrossFit 9:30am


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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