Workout of the day

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We combine a nice mixture of strength and conditioning to provide a well rounded workout. Get your day started off right or if you prefer to come destress from a long day at work. Come check out what we have to offer! Please email crossfitlouisville@yahoo.com for an appointment!

Friday 9/29/17

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Strength Pick One – Can’t Select Same Strength Twice (A) Back Squat – 5 x 5 (B) 8 min EMOM 3 Power Clean (C) Press – 5 x 5 (D) 8 Min EMOM 3-5 Pull Ups WOD 12 Min AMRAP 10 Deadlift 12 Wall Ball 14 BB Facing Burpees

Tuesday 9/26/17

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Strength Pick One – Can’t Select Same Strength Twice (A) Back Squat – 5 x 5 (B) 8 min EMOM 3 Power Clean (C) Press – 5 x 5 (D) 8 Min EMOM 3-5 Pull Ups WOD 12 Min AMRAP 100 Ft Walking Lunges 8 KB Press 16 Box Jumps

Monday 9/25/17

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Strength Pick One – Can’t Select Same Strength Twice (A) Back Squat – 5 x 5 (B) 8 min EMOM 3 Power Clean (C) Press – 5 x 5 (D) 8 Min EMOM 3-5 Pull Ups WOD 21-18-15-9-6-3 KBS Thruster Jumping Pull Ups

Friday 9/22/17

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Strength Pick One – Can’t Select Same Strength Twice A) Front Squat – 6 x 3 @ 70% + (B) Power Snatch- Heavy 2 (C) Deadlift- 6 x 3 @ 80% or more (D) Bench Press – 6 x 3 (progressive) WOD 12 Min AMRAP 10 Push Press 10 Pull Ups 10 Burpees

Thursday 9/21/17

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Strength Pick One – Can’t Select Same Strength Twice A) Front Squat – 6 x 3 @ 70% + (B) Power Snatch- Heavy 2 (C) Deadlift- 6 x 3 @ 80% or more (D) Bench Press – 6 x 3 (progressive) WOD 12 Min EMOM Even: 20 Squats Odd: 20 DU

Wednesday 9/20/17

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Strength Pick One – Can’t Select Same Strength Twice A) Front Squat – 6 x 3 @ 70% + (B) Power Snatch- Heavy 2 (C) Deadlift- 6 x 3 @ 80% or more (D) Bench Press – 6 x 3 (progressive) WOD 5 Rounds 200 M Row 14 KBS 7 Jumping Pull Ups