Weekly WODs - Week of 12/22 - CrossFit In Northern Kentucky at The Tracks

Monday
Front Squat Development with Pat Sherwood
Front Squat Development with Pat Sherwood

Strength
A1) Front Squat
8-8-8-8
A2) Seated Box Jump
2-1s
WOD
3 Rounds
21 Deadlifts 155/115
7 Front Squats 155/115

Tuesday

OLYsanta-with-cookie.jpg
Clean + Front Squat + Jerk @ 75% x 5
WOD
12 days of Christmas
1 Stone to Shoulder
2 Muscle Ups
3 HSPU
4 Burpee Box Jumps
5 Wall Balls
6 Pullups
7 Thrusters 95/65
8 KB Swings
9 Toes to Bar
10 Front Rack Lunges 95/65
11 Clapping Pushups
12 OHS 95/65
Wednesday
TechniqueWOD: How to Improve Your Split Jerk
TechniqueWOD: How to Improve Your Split Jerk

Strength
A1) Back Squat
3-3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 135/85
Lateral Bar Burpees
Thursday- NO CLASSES
merry-xmas-header2.jpg

Friday
The Again Faster Mic'd Instructor - Wall Ball Shots
The Again Faster Mic'd Instructor - Wall Ball Shots

Strength
A1) Bench Press
8-8-8-8-8
A2) Pendlay Row
5-5-5-5-5
WOD
AMRAP 8 min
15 Wall Balls
10 Pullups
5 Snatches (full) 135/85
Saturday
Step Brothers - Interview
Teamwork is important, just watch and see how Dale & Brennan work together :)
Teams of 3
Combine for a 2k row
75 Box Jumps
75 Wall Balls
75 KB Snatches
75 Burpees
150 KB Swings
75 Burpees
75 KB Snatches
75 Box Jumps
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!
Handstand Walk Progression with Austin Malleolo
Handstand Walk Progression with Austin Malleolo


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