Workouts

Friday6.25

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz OPEN GYM Optional 30 min EMOM - 1:00 @ 135/95 5 DL 4 HC 3 PJ - 1:00 30 DU

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Thursday 6.24

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz 12 min EMOM 15 weighted back ext 15 slam ball STRENGTH Deadlift 3x5 @ 65% WORKOUT AMRAP x 10 MINUTES 
5 Sumo Deadlift High Pulls (95/65)
 6 Toes to Bar 
7 Box Jump Overs (24/20)

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Wednesday 6.23

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz STRENGTH Push Press 3x5 @ 65% WORKOUT 5 ROUNDS FOR TIME
 21/16 Cal Bike 
15 Wall Balls (20/14) 
9 Shoulder to Overhead (Athlete Choice)*

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Tuesday 6.22

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz SKILL EMOM x 10 MINUTES* 
1 Hang Power Clean w/ :02 Pause at Parallel + Front Squat**
 + 
1 Hang Squat Clean *Start Light and build to Moderate. **Athlete will pause in the catch and then finish the Front Squat from the catch. BENCHMARK WORKOUT "LITTLE BEAR"
EVERY :30 x 15 MINUTES 
2 Power Clean (185/135)

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Monday 6.21

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Checkout these new Fruits and Greens - use code CFZ for free shipping https://selfevolve.com/products/fruits-and-greens Strength Back Squat 3X5 @65% 10 min EMOM 10 reverse grip Pullup 10 Nordic curls WOD WORKOUT 2 SETS*
AMRAP x 10 MINUTES 2-4-6-8-10...etc Box Jump Overs (24/20) Alt. Pistols Pull-Ups** -Rest 2:00 b/t Sets- *Start the second AMRAP over at 2. **Strict Optional

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Saturday 6.19

  Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz 4 ROUNDS FOR TIME 200 Run 10 Strict Press (75/55) 12 OH Lunges 14 Up-Downs 5:00 rest (everyone starts together) "PURPLE COBRA" FOR TIME 50-40-30-20-10 Double Unders Sit-Ups Russian KB Swings (53/35)

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Friday 6.18

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz ----- OPEN GYM ---- 30 min EMOM - 10 min EMOM
 3 TNG power snatches - 10 min EMOM 1 Power snatch 1 Hang snatches - 10 min EMOM 1 Power snatch (HEAVY) or 20 min AMRAP 10 min Heavy sled push low 10 min heavy sled push High -- increasing weight after each set 10 min max - Tire flips 10 min max -Atlas stone into 1 mile sled pull

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Thursday 6.17

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz STRENGTH Back Squat* 3x5 @ 80% 1x5 @ 85% 1x5 @ 90-95% *Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up. Week 10 of 12 of current cycle. BENCHMARK WORKOUT "CINDY"
AMRAP x 20 MINUTES
 5 Pull-Ups 10 Push-Ups 15 Air Squats

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Wednesday 6.16

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz SKILL EMOM x 8 MINUTES*
 1 Hang Power Clean 
+
 1 Hang Power Clean w/ :02 Pause in Catch** + 
1 Front Squat *Start Light and build to Moderate. **Pause in the catch should be at or slightly above parallel. Stand up fully before Front Squat. WORKOUT 8 ROUNDS FOR TIME 10/8 Cal Bike 
5 Hang Power Cleans (135/95)

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Tuesday 6.15

Please take a min to leave us a google review https://g.page/CrossFitZionsville/review?gm Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band - click the link Join.whoop.com/cfz STRENGTH Push Press* 3x5 @ 80% 1x5 @ 85% 1x5 @ 90-95% *Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up. Week 10 of 12 of current cycle. WORKOUT (17 Min Cap) 3 ROUNDS FOR TIME 30 Burpees 25 Box Jumps (24/20) 20 Push Press (115/75)

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