Weekly WODs - Week of 1/11/15 - CrossFit In Northern Kentucky at The Tracks

Programming Email - Week Of1/12/15
This Mondaymake sure you hit the Chipotle near the gym, proceeds benefit the Police Memorial Unity Tour,CLICK HEREfor more info.

Mark is inthis Monday&Thursday, get signed up to get those injuries FIXED!

Mobility class is everyMonday at 6pm.

We've also started a private members Facebook Group.This will be a place that we post additional programming and ideas for members only.CLICK HEREto find the group and join.

Sincerely,
Casey
Monday
Handstand Push-ups, Scales, Kipps, Strict
Handstand Push-ups, Scales, Kipps, Strict

OLY
Clean Pull + Hang Clean
65/3 ; 70/2 ; 75/1 ; 80/1*2 ; 85/1 ; 87.5/1 ; 90/1
WOD
5 Rounds (17 min cap)
10 Clusters 115/75
10 Lateral Bar Burpees
10 Handstand Pushups

Tuesday
Ring Dips with Chris Spealler and Matt Chan
Ring Dips with Chris Spealler and Matt Chan

Strength
A1) Back Squat
6-6-6~6~6~6
A2) Rebounding Broad Jump
3-1s
WOD
A) 4 Rounds (15 min cap)
10 Snatch 115/75
15 Ring Dips
50' Handstand Walk
or
B) 4 Rounds (15 min cap)
10 Power Snatch 95/55
15 Ring Dips
Wednesday
CrossFit - Coaching the Three Snatch Positions (Journal Preview)
CrossFit - Coaching the Three Snatch Positions (Journal Preview)

OLY
Snatch Pull + Low Hang Snatch
65/3 ; 70/2 ; 75/1 ; 80/1*2 ; 85/1
WOD
5 Rounds (15 min cap)
7 Hang Power Clean + Push Press 115/65
14 Box Jumps 24/20
21 Double Unders
Thursday
Exercise Tutorial - Superman
Exercise Tutorial - Superman

Nastics Core
Tabata Hollow Holds
Tabata Superman Holds
Nastics Strength
15 min of
3 Strict Pullups
6 RIng Dips or 9 Pushups
12 Pistols/leg or 12 Front Squats @ 50%
Friday
CrossFit - Chad Vaughn, 315 pound Clean and Jerk
CrossFit - Chad Vaughn, 315 pound Clean and Jerk

Oly
2 Pause Cleans (Low Hang) + Jerk x 12 every 90 seconds, start at 65%

WOD
"Jackie"
1000m Row
50 Thrusters @ 45lbs
30 Pullups
Saturday
COMP CLASS ATNOON
Partner WOD
In teams of 3

120 Situps - Plank Hold
120 Wall Balls - Pullup Hang
120 KB Swings - Plank Hold
120 Pushups - Pullup Hang
120 Reverse Lunges - Plank Hold
120 Double Unders - Pullup Hang
120 Burpees - Hold Bottom of Squat

Combine for 120 reps of each movement before advancing down the chipper. Both Partners must be holding alternate movement for reps to count.
Sunday
Open Gym
9:30am-12noon
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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