Friday

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

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Thursday

Metcon

4 rounds Max effort 500 m row

Rest as needed.

With the Open workout coming out tonight, we have to make sure athletes are not overworked. So, after the workout make sure everyone goes home and gets the proper recovery as needed. This means getting enough rest and refueling properly. The gym can’t wait for everyone to perform well during the Open.

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Wednesday

Metcon

5 Rounds

30 Situps

15 OHS

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Tuesday

Don’t forget to sign-up for the CrossFit Open, the link to the left of the page will take you directly to register.  Workouts will be released for the Open on Thursdays.  CFNKY will have an Open Party Every Friday At 6:30PM during the Open!  Come out to participate or spectate, all are welcome.

 

Strength

10 min EMOM

3 Jerks

Metcon

Partner Metcon

20 min AMRAP

50 Pull ups

50 Toes to Bar

50 Double Unders

50 Snatches 115/85

50 Burpees

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Monday

Don’t forget to sign-up for the CrossFit Open, the link to the left of the page will take you directly to register.  Workouts will be released for the Open on Thursdays.  CFNKY will have an Open Party Every Friday At 6:30PM during the Open!  Come out to participate or spectate, all are welcome.

 

Strength
3 rep power clean
Metcon 30-20-10
box jumps
kb swings
push ups

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