(703) 266-0118 jamieb@thenzone.com

October 17, 2017

Strength: 1 Hang Squat Clean + 1 Full Clean 6x (1+1)- building to heavy set Metcon: 4 Rounds 30 Double Unders 10 KBS (70/53) 200m Run Core/Accessory: 3 Sets Hollow Hold x40 seconds Single Leg KB Deadlift x12 each...

July 17, 2017

Strength: EMOM 10 1 Hang Squat Clean + 1 Squat Clean *Start at 65% and Build Up Metcon: 4 Rounds 5 Front Squat @ 75-80% of Heaviest Clean Complex 10 Box Jumps (24/20) 5 Front Squat @ of Heaviest Clean Complex 10 Bar Facing Burpees Core/Accessory:...

January 23, 2017

Don’t forget to sign up for the CrossFit Open! You can sign up here: https://games.crossfit.com/ See a coach with any questions. Strength EMOM 10:  1 Power Clean 1 Hang Squat Clean 1 Push Jerk *Pick a weight you can move well. Feel free to add weight if necessary....