Weekly Programming Week of September 26th - Northern Kentucky CrossFit Gym

Monday

Strength
Front Squat
40/8 ; 60/6 ; 70/4 ; 80/2 ; 85/1 ; 90/1*8
Try to keep rest around 1 min
WOD
100 Burpees for time (15 min cap)
*EMOM perform 5 Power Snatches @95/65
Tuesday

Weightlifting
2 Push Press + 1 BN Push Jerk + 1 Jerk
Build to a heavy set then 90/1*3-5
WOD
300m Run
10 HSPU, Full ROM*
300m Run
15 Deficit HSPU @6"/4"
300m Run
20 HSPU
300m Run*Full ROM = hands at shoulder depth
Wednesday

Strength
Deadlift
8-8-8 ; 95/8*2
WOD
10 Rounds
20 Double Unders
1 Clean @ 205/135 ; 255/155
Thursday


Core
3 Rounds
8-12 Barbell Rollouts
12 Pallof Presses / Side
1000m Row
Strength
Front Squats
30/8 ; 40/6 ; 50/4 ; 60/3 ; 68/3 ; 70/3*3 ; 73/3
All squats are @32X1 tempo

Friday


Weightlifting
Pick Your Poison
Power Snatch
1-1-1 ; 3×1


Power Clean + Jerk
1-1-1 : 3x1

Here's Where The FUN Begins

50/40 Cals for time

Rest 3 min
40/30 Cals for time
Rest 2 min
30/20 Cals for time
Rest 1 minute
20/10 Cals for time

Saturday

9:30am CrossFit Team WOD


11am Bootcamp Class

Sunday

 OPEN GYM 

9:30am-12pm

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Building B 
Erlanger, KY 41018 

859-905-0171

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