It is the season to give, why not give us a google review
Please take a min to leave us a google review
https://g.page/CrossFitZionsville/review?gm
Join the CrossFit Zionsville WHOOP team. get $30 and a Free WHOOP band – click the link Join.whoop.com/cfz
Monday
10 MIN EMOM
min- 15 KB Swings
min- 6/6 KB Thrusters
STRENGTH
ON AN 15:00 RUNNING CLOCK… Build to a 2-Rep Heavy Deadlift
WORKOUT
21-18-15-12-9-6-3
Deadlifts 185/135
Box jump overs 24/20
Tuesday
STRENGTH
ON AN 15:00 RUNNING CLOCK… Build to a 2-Rep Heavy Front Squat
WORKOUT
6 rounds
10 Hang squat cleans 135/95
10 Up-Down over bar
10 C2B pullup
Wednesday
10 min EMOM
min 0:45 max burpees
min 0:45 SDHP 45/35# bar
STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a 2-Rep Heavy Power Clean
Workout
25 min AMRAP
max cal bike
every 2:00 not including 0:00 perform
5 Devils press + 5 renegade row with push up 50/35
Thursday
EXTENDED WARM-UP
EMOM x 9 MINUTES
MIN 1 – 5-7 Shoulder to Overhead*
MIN 2 – :45 Double Under Practice
MIN 3 – :45 EZ Row
*Goal is to work up to and slightly past workout weight. Focus more on cycling efficiency, rather than weight on the bar.
NCFIT BENCHMARK WORKOUT
“THE GOOD, THE BAD, & THE UGLY”
200 Double Unders (the good)
1500/1250m Row (the bad)
30 Shoulder To Overhead (155/105) (the UGLY)
100 Double Unders
1000/800m Row
20 Shoulder to Overhead
50 Double Unders
500/400m Row
10 Shoulder to Overhead
Friday
Open gym
Saturday
Workout
40:00 cap
— 7 Rounds —
7 box jump overs 30/24”
7 Power cleans 135/95
7 TTB
7 Bar facing burpees
7 Push Jerks
7 C2B pull-ups