Workouts

Wednesday 8.4

STRENGTH 12-12-12* Front Squat WORKOUT EVERY 5:00 x 3 SETS* 
100 Double Unders
 15 Pull-Ups* 
8 DB Burpee + DB hang squat Clean (50/35)** *can scale up to C2B **single DB 4R/4L

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Tuesday 8.3

quick run then. STRENGTH 12-12-12* Strict Press 
WORKOUT AMRAP x 17 MINUTES
 5 Shoulder to Overhead (115/75)* 10/8 Cal Bike 
15 Box Jumps (24/20) *Increase weight every 3 rounds... Rounds 1, 2, 3 - (115/75) Rounds 4, 5, 6 - (135/95) Rounds 7 & Beyond - (155/105)

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Monday 8.2

STRENGTH 12-12-12* Deadlift *Build to a Moderate-Heavy weight. 
WORKOUT 5 ROUNDS FOR TIME 24 situps
12 Deadlifts 8 Hang Cleans 6 Front squats

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Saturday 7.31

Saturday 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 Team of 2 200 cal bike 100 devils press ( team choice) 200 wall balls 100 renegade row (no push up)

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Friday 7.30

Friday 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

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Thursday 7.29

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 ON A 15:00 RUNNING CLOCK... Build to a 10-Rep Heavy Front Squat WORKOUT FOR TIME 6:00 cap
 15-10-5 
Front Squats (95/65) Back Squat -2:00 rest - AMRAP x 7 MINUTES 
 10 Pull-Ups
 10 Deficit Push-Ups* 20 Sit-Ups -Rest 2:00- AMRAP x 5 MINUTES 7 Pull-Ups 
7 Deficit Push-Ups* 14 Sit-Ups -Rest 2:00- AMRAP x 3 MINUTES 5 Pull-Ups 
5 Deficit Push-Ups* 10 Sit-Ups

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Wednesday 7.28

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 ON A 15:00 RUNNING CLOCK... Build to a 10-Rep Heavy Strict Press WORKOUT 3 rounds
 12-9-6
 Shoulder to Overhead (135/95) Box Jump Overs (24/20) -Rest 2:00 b/t Sets-

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Tuesday 7.27

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 10 min EMOM min - 2 RC min - 10 pistol squats WORKOUT AMRAP x 16 MINUTES
 16 Toes to Bar 
8 Alt. Front Rack Lunge (115/75) 0:30 Front Rack Hold* 
8 Alt. Front Rack Lunge *Unbroken

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Monday 7.26

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 ON A 15:00 RUNNING CLOCK... Build to a 10-Rep Heavy Deadlift WORKOUT 5 ROUNDS FOR TIME 200m Run 12 Burpee Over Bar 5 Deadlifts (Athlete Choice)* *should be heavy

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Saturday 7.24

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 Didn't get a chance to order a shirt, here is a link https://crossfitzionsville2.itemorder.com/sale PARTNER WORKOUT OPTION IN TEAMS OF 2...
 AMRAP x 18 MINUTES 
30 Double Unders 3 Hang Power Snatches (115/75) 3 Hang Power Cleans *P1 will go out on a 200m Run. P2 will AMRAP the movements until P1 is back and then switch. Athletes will pick up where their partners left off.

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