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Monday
STRENGTH
8-6-4-8-6-4 Back Squat
*Build up to a Moderate-Heavy weight. (Score is Weight)
Week 4 of 9
WORKOUT
EVERY 2:00 x 4 SETS
20 Up-Downs Over Bar
Max Front Squats w/ Time Remaining…
-Rest 2:00 b/t Sets-
SET 1 – (95/65)
SET 2- (135/95)
SET 3 – (155/105)
SET 4 – (Athlete Choice, Heavy)
Tuesday
STRENGTH
8-6-4-8-6-4 Power Clean
*Build up to a Moderate-Heavy weight.
WORKOUT
3 ROUNDS FOR TIME*
30 Alt. DB Power Cleans (50/35)
15 Pull-Ups
250/200m row
*If 3 Rounds are completed @ 8:00 or below…add a bonus 4th Round.
Wednesday
STRENGTH
8-6-4-8-6-4 Push Press
*Build up to a Moderate-Heavy weight.
AMRAP x 16 MINUTES
5 Shoulder To Overhead (155/105)
12 Box Jumps (24/20)
5 Shoulder To Overhead
24/18 Cal Row
Thursday
STRENGTH
8-6-4-8-6-4 Deadlift
*Build up to a Moderate-Heavy weight.
NCFIT BENCHMARK WORKOUT
“FAST TRACK”
FOR TIME
60/48 Cal Bike
35 Toes To Bar
40/30 Cal Bike
25 Toes To Bar
20/15 Cal Bike
15 Toes to Bar
Friday
Open Gym
Saturday
STRENGTH
6-4-4-2
Hang Squat Clean
WOD
20 min AMRAP
teams of 4
1- 15/12 Cal Bike
2- 10 Thrusters
3- 20 push ups
4-15 pull-ups
P1 starts at station one and continues on to 2,3 and 4. P2,P3 and P4 follow, P1 can’t start the following round until P4 completes the pull-ups.