(703) 266-0118 donnys@thenzone.com

March 29, 2017

Strength

EMOM 7:00
2 Squat Clean + 1 Split Jerk @70% of 1RM C&J

Metcon

4 RFT
30 Wallballs (20#/14#) (10’/9′)
100 meter pinch grip plate carries (45# plates/ 25# plates)
*no sticking fingers through the plate holes, you dirty birdies.

Core/Accessory
100 Banded Good Mornings
100 Band Pull-Aparts

March 28, 2017

Strength
Back Squat 3-3-3-3 @75-80%

MetCon
AMRAP 8:00
10 Burpees to Plate (45# plate)
10 Ground to Overhead (45# plate/35# plate)
20 Alternating Overhead Lunges in place (45# plate/35# plate)
*if we’re short on 35’s, it’s easy enough to use a 10 on top of a 25. Just be mindful when dropping the plates.

Core/Accessory
3×8 wide grip Giraffe Necks
3×8 standard grip pull-up negatives

March 27, 2017

Strength
One Arm Dumbbell Rows
5-5-5-5-5 (each arm)
*executed with one knee on a bench, flat back.

MetCon
3 RFT
Run 200 Meters
20 pull-ups
12 Alternating Pistols

Core/Accessory
3×10 V-Ups
3×15 Hip Extensions (no weight)

March 23, 2017

Skill:
15:00 +\- to work on kipping for pull-ups. Even if you have a kipping pull-up, I can assure you the technique needs work. This may be a moment for some athletes to work basic strength to initiate the movement, or for some to refine the full technique. Get with your coach and learn something new today.

Metcon:
For Time
100 Double Unders 
75 Kettlebell Swings (53#/35#)
50 Double Unders
25 Box Jumps (30″/24″)
25 Double Unders 

Core/Accessory:
Mobilize! Get excited for the final 2017 CrossFit Open WOD announcement of 17.5!

March 22, 2017

Strength
EMOM 8:00
1 Power Clean + 3 Push Jerk
@65% of 1RM Push Jerk

Metcon
3 RFT
Row 500 meters
12 Clean & Jerk (115#/75#)
40′ Handstand Walk (20′ out and 20′ back)
*scale for HS walks will be Kick-ups onto wall or Wall Walks.
*15 Kick-ups or 7 Wall Walks

Core/Accessory
100 Banded Good Mornings

March 21, 2017

Strength
Bent Over Barbell Row: 8-8-8
*pick a manageable weight and stick with it for all sets.

Metcon
For Time:
Run 2 Laps around the Building
Then
3 Rounds
10 Pull-ups
5 Front Squat (135#/95#)
Then
Run 1 Lap around the Building
Then
3 Rounds
25 Abmat Sit-ups
5 OHS (135#/95#)
Then
Run 200 Meters
*20 Minute Time Cap
GO HARD

Core/Accessory
3×10 weighted Hip Extensions
3×8 Ring Supermans

March 20, 2017

Strength
Strict Press 3-3-3-3-3
Build to a Heavy Final Set of 3
*rest at least 90 seconds between sets

Metcon
4 RFT
30 Double Unders
15 Hand Release Push-ups 
5 Cleans (power or full) (225#/155#)

Core/Accessory
Tabata Hollow Holds

March 17, 2017

Schedule Note

In conjunction with South Riding CrossFit we are doing a joint Friday Night Lights at their facility.  CrossFit Hydraulic will have open gym from 4:30-5:30 before heading there.

WOD

CrossFit Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots, 20/14
55-calorie row
55 handstand push-ups

 

March 16, 2017

Strength
Snatch Grip Deadlift 5-5-5-5
*Perform at 85% of 1RM Snatch

Metcon
AMRAP 10:00
12 Deadlift (225/155)
9 Box Jump
6 HSPU

Core/Accessory
100 Russian Twists *2 twists equals 1 rep* (athletes choice in weight, complete in as few sets as possible)

March 15, 2017

Strength
Strict HSPU- warm-up and find a max unbroken set
*15:00 cap

Some scales and tips to improve:

Metcon
21-15-9
Clusters (115/75)
Ring Dips

Core/Accessory
Tabata Superman Holds