Upcoming Events:
July 29, 12:30pm: 2nd Annual QCC Golf Scramble at Reeves Golf Course at Lunken. $50/person
August 12, 11:00am: QCC Cabrewing at 50 West Brewery. $20/person
Upcoming Competitions:
Gemini Games: CrossFit Power Performance, August 12
Rookie Rumble: KW CrossFit, September 23
Battle at the Band: Downtown at the Banks, September 30
CFuNKY Throwdown: CrossFit NKY, September 30
Grenade Games: CrossFit On The River, October 7
Monday:
Run Up:
27-21-15-9
Row Cal
Kettlebell Swings 53/35
Overhead Squats 75/55
Additional Work:
Snatch: 3@60%, 3@65%, 3@70%, 3@75%, 3×3@80%
Snatch Pull: 3-3-3-3@100%
Back Squat: 6-6-6-6-6 @ 78%
Ring Muscle Ups: 4x 60% of Unbroken
Tuesday:
Play Dead:
5 Min AMRAP:
600m Run – Buy-in
12 Deadlifts 185/135
12 Burpees over the Bar
5 Min Rest
5 Min AMRAP:
400m Run – Buy-in
9 Deadlifts 225/155
9 Burpees over the Bar
5 Min Rest
5 Min AMRAP:
200m Run – Buy-in
6 Deadlifts 275/185
6 Burpees over the Bar
Additional Work:
EMOMx8
Minutes 1-4: 4 Snatches, 70% of max Snatch
Minutes 5-8: 6 Clean and Jerks, same weight as Snatches
Wednesday:
Tread Water:
2,000m Row
150 Double Unders
10 Rounds of Cindy*
*One round of Cindy is 5 Pull-ups, 10 Pushups, and 15 Air Squats
Additional Work:
Power Clean: 3-3-3 @ 75%, 2-2 @ 80%
Push Jerk: 3-3-3-3-3 @ 70%
Push Press: 5-5-5-5-5 @ 77%
Thursday:
4 Rounds for reps:
40 Sec on, 20 Sec rest
D-Ball to Shoulder
Burpee Pull-ups
Cal on Bike
Wall Balls 20/14 to 10′
You will have 4 scores, one for each movement.
Friday:
Front Squat: 4-4-4-4@78%
Raise the Bar:
8 Min AMRAP:
3 Thrusters 95/65
3 Toes to Bar
6 Thrusters 95/65
6 Toes to Bar
9 Thrusters 95/65
9 Toes to Bar
…
Additional Work:
Clean and Jerk: 3+1@60%, 3+1@65%, 3+1@70%, 3+1@75%, 3×2+1@80%
Clean Pull: 3-3-3-3 @ 100%
Saturday:
D3:
600m Run
2 Rounds of DT*
600m Run
2 Rounds of DT
600m Run
2 Rounds of DT
600m Run
*One round of DT is: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerk 155/105
Additional Work:
5 Min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks (5% heavier than last week)
Sunday:
Open Gym suggestion:
10 Min EMOM:
2 Pausing Back Squats
Midline:
3 Rounds, not for time:
25 Ab Mat Situps
25 Hip Extensions
25 Flutter Kicks (per leg)
