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Monday
STRENGTH
Bench press @1:30
7-5-3
7-5-3*
*Second wave heavier than first.
WORKOUT
EVERY 3:00 x 5 SETS
15/12 Cal Row
20 Tuck-Ups
Max Burpees in Time Remaining…
rest 1:00 after each round
Tuesday
STRENGTH
ON A 8:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Hang Power Clean
Into…
ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Clean
WORKOUT
FOR TIME
30/25 Cal Bike
20 Hang Power Cleans (135/95)
-Rest 3:00-
30/25 Cal Bike
20 Hang Squat Cleans (95/65)
Wednesday
STRENGTH
5-5-5-5 Push Jerk*
*Build to a Light-Moderate weight. Week 7 of 8
WORKOUT
AMRAP x 17 MINUTES
400m Run
12 Push Jerks (155/105)
Thursday
STRENGTH
7-5-3-7-5-3 Deadlift
*Wave Loading. Second 7-5-3 should be heavier than first 7-5-3.
Looking for Moderate in first then Moderate-Heavy in second.
NCFIT BENCHMARK WORKOUT “THE INFERNO”
FOR TIM
E
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)
75 Double Unders
35 Air Squats
20 Deadlifts (185/135)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)
Friday
Open Gym
Saturday
NCFIT BENCHMARK WORKOUT “ROCKY HORROR”
4 ROUNDS FOR TIME
25 Box Jumps (24/20)
10 DB Thrusters (50/35)
25 Pull-Ups
10 DB Thrusters
25 Alt. DB Snatches
-Hard Cap 30:00-
PARTNER WORKOUT OPTION IN TEAMS OF 2…
3 ROUNDS FOR TIME
50 Box Jumps (24/20)
20 DB Thrusters (50/35)
50 Pull-Ups
20 DB Thrusters
50 Alt. DB Snatches
*P1 works while P2 Rests. Split work as needed.