(703) 266-0118 ethanb@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 Bar

August 24, 2018

Strength:
6 x 2 Clean Deadlift @ 105% of Clean Weight

Metcon:
20 Min AMRAP
5 Deadlift (225/155)
10 Shuttle Runs (10 yard)
15 Ring Dips

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 Minutes Wall Balls (20/14)
1 Minute Hang from Bar*
3 Minutes Wall ball
1 Minute Hang*
2 Minutes Wall Ball
1 Minute Hang*
1 Minute Wall Ball
1 Minute Hang*

*If you come off the bar in less than a minute, you do burpees the remainder of the minute.

Score is total Wall balls

August 22, 2018

Strength
5×3 push press @ 105%-110% 1rm shoulder press

Metcon:
10 rounds
5 shoulder to overhead (165/115)
15 abmat sit ups

August 21, 2018

Strength:

Back Squat
65% x 5
75% x 5
85% x 5

Metcon:

30-20-10

Alternating Pistols
Row Calories
KB Swings (53/35)

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 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 Run

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 Burpees

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 (24/20)

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