Weekly Programming Week of October 3rd - Northern Kentucky CrossFit Gym


StrengthFront Squat40/8 ; 50/6 ; 60/4 ; 70/3 ; 73/6 ; 93/1 ; 75/6 ; 95/1 ; 78/6 ; 98/1
WOD    For time (5 min cap)    15 Muscle Ups    15 Power Snatches @ 135/85

Weightlifting    1 Push Press + 1 BN Push Jerk + 1 Jerk    Build to a heavy ; then 5 x1 Jerks @ 100% of complex
WOD    21-15-9 (15 min cap)    Wall Balls    SDLHP @ 75/55    Box Jump    Push Press @ 75/55    Calories on the Bike

WeightliftingClean, EMOM75/1*5 ; 80/1*4 ; 85/1*3 ; 90/1*2 ; 95/1
WOD    45 Double Unders    21 Deadlifts @ 185/125    9 HSPU    45 Double Unders    15 Deadlifts @ 225/155    15 Ring Dips    45 Double Unders    9 Deadlifts @ 275/185    21 Push-ups

Skill    3 Rounds    3 TGU / Side    8 Bat Wings
    8 minutes Volume    8 UB T2B   WOD - "I think Casey Is Still Mad Over Florida Loss"50-40-30-20-10Calories on the BikeKB SwingsSit-ups



    Walking Lunges



    3 Rounds

    300m Run

    21 Burpees








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