(703) 266-0118 donnys@thenzone.com

August 27, 2018

*No 5am Class on Wednesday 8/29 or Thursday 8/30* Strength: Hang Power Snatch 6×3 Start at 55% of Snatch and Build Up Metcon: 3 Rounds: 30 Overhead Squats (95/65) 15 Burpees Over...

August 23, 2018

Strength: Determine which pull-up workout you do and go to 80% for 5 sets Banded Pull up, Pull-up, C2B, Bar Muscle up Example: You can do 10 C2B Pull ups – do 5 sets of 8 C2B. You should be able to do at least 5, if less than 5, drop down a scale. Metcon: 4...

August 20, 2018

Strength: Clean Pulls 5×2 @ 90-100% Metcon: AMRAP 12 1 power clean (115/75) 7 Toe to Bar 2 power clean (115/75) 7 Toe to Bar *increasing Power Clean by 1 each Round **Score = total...

August 17, 2018

**No 5am class on Friday 8/17 or Monday 8/20** Strength: Bench Press 15 Minutes to Find a Heavy 3 Metcon: 3 Rounds 12 Deficit HSPU (45/25) 24 Russian Kettlebell Swings (70/53) 1 Lap...

August 16, 2018

**No 5am class on Friday 8/17 or Monday 8/20** Strength: 6×1 Hang Squat Clean + Full Squat Clean (You are allowed to Drop between Reps) Metcon: 21-15-9 Thrusters (75/55) Double Unders 3 Minutes Rest 12-9-6 Thrusters (125/85) Bar Over...

August 15, 2018

**There will not be a 5am class on Friday 8/17 or Monday 8/20** Strength: 3 x Max Effort Strict Pull Ups 3 x Max Effort Kipping Pull Ups Metcon: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Push Ups Chest to Bar Pull Ups Box Jumps...

August 14, 2018

  **There will not be a 5am class on Friday 8/17 or Monday 8/20** Strength: CrossFit Total 1RM Deadlift 1RM Back Squat 1RM Shoulder Press MetCon: 5 Rounds :20 on :20 off...