Weekly Programming Week of September 12th - Northern Kentucky CrossFit Gym

Monday

Strength

 Front Squat Test

 -Every :30 sec , perform 1 FS. Add 10/5lbs each round until failure*Start at 70% of your 1RM Front Squat

WOD    7 Rounds for time (10 min cap)    7 Cleans 115/75    21 Double Unders
Tuesday

Strength    Strict Press    1RM
WOD    2K Row for time
Wednesday

Weightlifting

 Clean 1RM

-Every :30 sec for 10 Rounds

     2 Power Clean & Jerks @60%

 1 min AMRAP

     Power Clean & Jerks @ 60%Start the second part @ 5:30

WOD    AMRAP 5 min    60 Wall Balls , 20/14    Max Calories on the Rower in Remaining time
Thursday

Skill    3 Rounds    1 Heavy TGU    40' Handstand Walk / Bear Crawl / Crab Walk
WOD    10 Rounds with a Partner    300m Run
Core    Tabata Partner Leg Throws

Friday

Weightlifting

Pick your Poison

Snatch Pull + Snatch High Pull + Hang Power Snatch

     3 x (1+1+1)

 Power Snatch

     5 x 2 , add 5-10lbs to top weight from 2 weeks ago

 Clean Pull + Hang Power Clean

     3 x (2+1)

    Power Clean

     5 x 2 , add 5-10lbs to top weight from 2 weeks ago

WOD

    "16.3"

    AMRAP 7 min

    10 Power Snatches 75/55

    3 Bar Muscle Ups

Saturday

9:30am CrossFit Team WOD

11am Bootcamp Class

Sunday

 OPEN GYM 

9:30am-12pm

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