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Monday

STRENGTH

1.) 10-8-6-4* Bench Press

*Build to a Moderate-Heavy weight.

-Rest 2:00

2.) Max Reps Bench Press 135/95

Workout
17min AMRAP
15/20 cal Row
12 Plate G2OH
10 HRPU

Tuesday

STRENGTH
6-6-4-4*
Front Squat
then
6-6-4-4*
Power Clean

*Build to a Moderate-Heavy weight. Final
set of 4 should be heavier than last week’s 4.

Week 2 of 6

NCFIT BENCHMARK WORKOUT
“THE HULK”
AMRAP x 12 MINUTES
5 Front Squats (185/135)
7 Box Jumps (30/24)
10 KB Swings (70/53)

Wednesday

Strength
5 SETS
2 Strict Press
+
3 Push Press
-Rest as Needed b/t Sets-

Workout

NCFIT BENCHMARK WORKOUT

“INFINITY LOOP”

4 ROUNDS FOR TIME
10 Push Press (75/55)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/75)
10 Bar Facing Burpees

Thursday

STRENGTH
6-6-4-4*
Deadlift
*Build to a Moderate-Heavy weight. Final
set of 4 should be heavier than last
week’s set of 4

Workout
1000m row
into..
21-15-9
Deadlifts 255/175
Box jumps 24/20

Friday open gym

Saturday

workout
25min AMRAP
teams of 2
partner 1
10 DB hang squat clean and jerk 50/35
max RC
partner 2
500m row
switch after every 500m