CrossFit Zionsville will be closed on Labor Day Monday 9.6

PLEASE rsvp to all classes including Friday/Sunday open gym

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Monday

STRENGTH
8-8-8* Deadlift
*Keep weight Light-Moderate. Deload Week.
Week 6 of 7

WORKOUT
AMRAP x 15 MINUTES
15 Deadlifts (135/95)
15 Box Jumps (24/20)
20/15 Cal Row

Tuesday

STRENGTH
EVERY 3:00 x 3 SETS
10-12 Wide Grip Bent Over Row or ring row
10 upright row
5-7 Strict Chin-Ups

NCFIT BENCHMARK WORKOUT
“LATMAN RETURNS”
AMRAP x 24 MINUTES*
6 Chest to Bar Pull-Ups
10 Wall Balls (20/14)
*Every 4 Rounds complete 400m Run.

Wednesday

STRENGTH
8-8-8* Front Squat
*Keep weight Light-Moderate. Deload Week.

Week 6 of 7

WORKOUT
AMRAP x 9 MINUTES
3 Front Squats (185/135)
9 Hand Release Push-Ups
27 Double Unders

Thursday

STRENGTH
8-8-8* Strict Press
*Keep weight Light-Moderate. Deload Week.

Week 6 of 7

WORKOUT
4 ROUNDS FOR TIME
10 Push press 115/75
20/15 Cal Bike

Friday

Open gym

optional WORKOUT
EVERY 3:00 x 6 SETS
100m Run
Hang Power Snatch*
12 Toes to Bar

-No Additional Rest b/t Sets-
SET 1 & 2: 10 Reps @ (95/65)
SET 3 & 4: 8 Reps @ (115/75)
SET 5 & 6: 6 Reps @ (135/95)

Saturday

200m lunges – athlete can choose between 75/55# and lunge w/ bar overhead. or 95/65# lunges w/ bar in front rack.

any time athlete stops/sets down the bar – run 200m penalty