Weekly Programming Week of October 24th - Northern Kentucky CrossFit Gym

Monday

Strength
Front Squat
50/8 ; 60/6 ; 70/4 ; 80/2 ; 85/1 ; 95/1*8
WOD 
5 Rounds for time 15 min Cap
10 Reps Pullup Complex Pullups
15 V Ups
Tuesday
    Strength
Push Press
6-6-6-6 , add 5lbs to last week
WOD
10 Rounds for time, 12 min cap
4 HSPU ; Strict
20 Double Unders ; UB
Wednesday

Deadlift
8-8-8-8
WOD
For time 16 min cap
1000m Bike
100' HS Walk
10 OHS @ 225/155
500m Row
50 Bar Facing Burpees
5 Overhead Squats
Thursday

Gymnastics
L Sit / Tuck Practice
8 minutes Volume
8 UB T2B
Strength
Tempo Front Squats @32X1
30/8 ; 40/6 ; 50/4 ; 60/3 ; 68/3 ; 70/3; 73/3*2 ; 75/3

Friday


Weightlifting
Pick

Power Snatch + Snatch
1-1-1 ; 3×1 @ top weight

Power Clean + Clean
1-1-1 ; 3×1 @ top weight

WOD

@0:00 - 2017 Regionals Event 3
104 Wall Balls
52 Pullups

@6:00 - time cap

@7:00 - 2017 Regionals Event 4
4 rounds for time
28 Alternating Pistols / 28/15 cals on the bike
15 Power Cleans @ 115/80

@17:00 - time cap

Saturday

CrossFit Class - 9:30am

Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm


3pm - Cincinnati Fitness League Match @ The Tracks - Come participate or cheer!

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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