(703) 266-0118 ethanb@thenzone.com

February 10, 2017

Strength Bench Press 5×3 at 70% of 1RM Metcon For Time: 50 Air Squats 40 Ring Dips 30 Abmat Sit-ups 20 Alternating Kettlebell Snatch (10 each side) 10 HSPU **12:00 Time Cap Core/Accessory 100 Banded Good Mornings while seated on a...

January 26, 2017

Strength/Skill 15:00 to work on Ring Dips. Practice holding extension with hands pinned to your sides. Use slow and controlled negatives. If you have efficient Ring Dips, perform 3×5 strict Ring Dips. Metcon AMRAP 12 20 Thrusters (95/65) 20 Abmat Sit-ups...

January 09, 2017

Strength 1RM Snatch (power or squat) 20:00 cap *make sure technique is sound before adding weight. 3 fails and you are done. Work speed under the bar. MetCon “2013 CrossFit Regionals Event 5 WOD” 21-15-9 reps for Time of: Deadlift (315/205) Box Jumps...