Weekly WODs - Week of 3/2/15 - CrossFit In Northern Kentucky at The Tracks

Programming Email - Week Of3/2/15
The CrossFit Open Week 2!
This weekend was inspiring, seeing everyone do theWODson Friday,SaturdayandSundaywas great.Saturdaywas absolutely rocking & inspiring.It was awesome watching you everyone kill the WOD & cheer everyone else on! That was week 1, let's keep up the energy and excitement next week. We are starting next week at11amand we're working on a way for you to sign-up for heat times ahead of time.
Side note on 15.1 & 15.1a,tomorrowstarts the beginning of the week & normal programming. I know some of you want to redo the workout & that's ok as long as there is space. The class still has priority and next are the people that weren't able to make it this weekend.MAKE SURE YOU GET ONLINE and submit your score byMonday at 8pm.Choose The Tracks and Casey as your judge.
Mobility class isthis Monday at 6pmthis week and Mark will be inMonday from 4:45pm-8pm

Sincerely,
Casey
Monday
Strict L-Pullup Progression - Barbell Shrugged Progression Series
Strict L-Pullup Progression - Barbell Shrugged Progression Series
Strength
Back Squat
4-4-4>4>4

WOD
Alpha: AMRAP 16 min
10 Overhead Squats 115/75
15 Lateral Bar Burpees
10 Chest to Bar Pullups

Bravo: AMRAP 16 min
10 Single Arm KB Overhead Squat / side
15 Lateral Bar Burpees
10 Strict Pullups / 20 Ring Rows


Tuesday
CrossFit - Coaching the Push Press with Miranda Oldroyd
CrossFit - Coaching the Push Press with Miranda Oldroyd

Strength
Alpha: Power Snatch
50/5 ; 55/4 ; 60/3 ; 65/3 ; 70/2 ; 75/2 ; heavy double

Bravo: Push Press
Build to a heavy double

WOD
Alpha: 4 Rounds
15 V Ups
15 Barbell Row 95/65
5 Muscle Ups

Bravo: 4 Rounds
15 V Ups / Tuck Ups
15 Barbell Row
10 Strict Ring Dips / 15 Box Dips
Wednesday
The Deadlift Episode: How To Avoid Back Injury and Increase Your Strength for CrossFit - EPISODE 77
The Deadlift Episode: How To Avoid Back Injury and Increase Your

This video blogs by Barbell Shrugged are LONG but there's some great content in them.

Strength
Deadlift
4~4~4>4>4>4

WOD
3 Rounds for time
25 Wall Balls
50 Double Unders
10 Power Cleans 135/95
Thursday
CrossFit - Developing the Behind the Neck Split Jerk with Coach B Part 1
CrossFit - Developing the Behind the Neck Split Jerk with Coach B Part 1

Strength
A1) Push Press + Behind Neck Power Jerk + Split Jerk
5x(3+2+1)
A2) Row
5x 250m

WOD
3 Rounds, not timed
5 Turkish Getups - L
5 Turkish Getups - R
10 Strict Chest to Bar Pullups
Friday
The Russian Swing with Jeff Martone
The Russian Swing with Jeff Martone

Strength
Pause Squat
5-5-5>5

WOD
30-20-10
Russian KB Swings 55/35
Burpees
Mt Climbers/leg
Saturday
No11amclass. We are starting 15.2 early at11am

9:30amCLASS

50-40-30-20-10
Step Ups 24/20
Pushups
Situps
*Each Round starts with a 500m row
Sunday
Open Gym
9:30am-12noon
Yoga
12pm-1pm
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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Building B 
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859-905-0171

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