Weekly Programming Week of October 10th - Northern Kentucky CrossFit Gym

Monday

Strength
Front Squat
50/8 ; 60/6 ; 70/4 ; 80/2 ; 85/1 ; 93/1*10
Gymnastics
Muscle Ups
1 set, max reps
*stay tight throughout & keep eyes forward
WOD
"Jackie"
1000m Row
50 Thrusters @ 45lbs
30 Pull-ups
Tuesday

Gymnastics
5 Rounds for time
15 Toes to Bar
5 Strict HSPU
10 HSPU
Endurance
8 Rounds
300m Run
Rest 1 min
Wednesday

Weightlifting
Clean & Jerk
1RM
WOD
AMRAP 20 min
30 Cal Row
10 Strict C2B Pull-ups
Thursday


Gymnastics
Muscle Ups
2×15+ (20+)
3×10 (15-20)
4×7 (10-14)
5×5 (under 10)
5×2 (under 5)
*base off of max set
Strict Chinups + Strict Dip
5× max reps
Strength
Front Squat
30/8 ; 40/6 ; 50/4 ; 60/3 ; 68/3 ; 70/3*2 ; 73/3*2
All squats are @32X1 tempo

Friday


Power Clean
1-1-1 ; 3×1 @ top weight

Endurance
60/45 Cal Row
Rest 3 minutes
50/35 Cal Row
Rest 2 minutes
40/25 Cal Row
Rest 1 minute
30/15 Cal Row

Saturday

NO CLASSES


FESTIVUS GAMES COMPETITION 7am-5pm


COME HELP, CHEER & CREATE PR's

Sunday

 OPEN GYM 

9:30am-12pm

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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