WOD January 8th, 2014- Northern Kentucky CrossFit Gym

Wednesday January 8th
Oly: 
CrossFit - Back Squat Insights with David Millar, Rob Orlando, and Dave Lipson
CrossFit - Back Squat Insights with David Millar, Rob Orlando, and Dave Lipson
Snatch 

Set 1: +5# from Tuesday, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps

 

Clean & Jerk 

Set 1: +5# from Tuesday, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps

 

Strength: 

Back Squat
5-5-3-3-3

 

WOD: 

AMRAP 7 Minutes - Climb the ladder
3 Deadlift 185/115lbs
3 Pull-ups
6 Deadlift 185/115lbs
6 Pull-ups
9 Deadlift 185/115lbs
9 Pull-ups
And so on... 

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Building B 
Erlanger, KY 41018 

859-905-0171

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