Saturday 09.23.17

Saturday 09.23.17

 

WOD

3 Rounds For Time:
800m Run
60 Air Squats
40 Burpees

* There is a 30 minute time cap on this WOD. Post time to the whiteboard.

 

Olympic Lifting Class

Snatch

 

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Friday 09.22.17

Friday 09.22.17

 

Strength

1×3 Snatch Pull @ 80% + 20-30#
1×3 Snatch Pull @ 90% + 20-30#
1×3 Clean Pull @ 80% + 20-30#
1×3 Clean Pull @ 90% + 20-30#

* Percentage based on 1 rep max snatch and 1 rep max clean (power or squat). All reps are singles…no touch-and-go. The goal is to be as explosive as possible, focusing on good bar path (see demo video below). Rest as needed between sets.

 

WOD

5 Rounds for Time:
35 Double Unders...

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Thursday 09.21.17

Thursday 09.21.17

 

Inguz Update: Registration and fundraising information for Barbells for Boobs 2017 can be found at the link below.

http://www.crossfitinguz.com/barbells-for-boobs/

 

Skill Work

12min of Pistol Drills

* Spend 12 minutes working on pistol skills and drills (see video...

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Wednesday 09.20.17

Wednesday 09.20.17

 

WOD

From 0:00-9:00…
Every 90sec:
3 Squat Snatch (across at 70-75%)

Rest 3min…

From 12:00-21:00…
Every 90sec:
3 Power Clean & Split Jerk (across 70-75%)

Rest 3min…

From 24:00-30:00…
6min AMRAP
6 Handstand Push-ups
12 Medicine Ball Cleans (20/14#)

* The above percentages are based on your 1 rep max Snatch and Clean & Jerk from benchmark week. This is week 7 of a 9 week progression. Post...

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Tuesday 09.19.17

Tuesday 09.19.17

 

Partner WOD

15min AMRAP:

Partner 1
Max Calorie Row

Partner 2
25′ Right Arm Overhead Walking Lunge (50/35#)
10 Burpees to Target
25′ Left Arm Overhead Walking Lunge (50/35#)

* Partner 1 rows for calories while Partner 2 completes the lunges and burpees. Partners will swap once Partner 2 completes the one round through. Post total calories rowed to the whiteboard.

 

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Monday 09.18.17

Monday 09.18.17

 

Inguz Update: Below is a breakdown of the programming for week 7 of the current training cycle.  Complete details on the cycle can be found HERE.

Monday: Back Squat + WOD
Tuesday: Partner WOD
Wednesday: Olympic Lifting EMOM + Burner WOD
Thursday: Pistol Skill Work + Practice Day EMOM read more