(703) 266-0118 ethanb@thenzone.com

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 reps

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 AAB

August 10, 2018

Strength: Snatch: 7 x 2 @ 75% (Full depth) Metcon: For time: 50 Power Snatch (95/65) 50 Overhead Squat (95/65) 50 Box Jump (24/20) 50 Calorie Row 50 Pull ups