Tyler and Laura at CrossFit Casco Bay in Portland, ME

 

Inguz Update: Below is a breakdown of the programming for the week.

Monday: Overhead Complex + Benchmark WOD “Grace” (Back Squat/Power Snatch/Body Armor Accessory)
Tuesday: 
WOD “Marathon Monday” (Recovery Row Accessory)
Wednesday: 
WOD (Split Jerk Accessory)
Thursday: 
WOD (Strict HSPU Accessory)
Friday: 
WOD “Vader” (Deadlift/Body Armor Accessory)
Saturday: Partner WOD (Oly Class Clean & Jerk)
Sunday: WOD (Handstand Walk/Gymnastics Conditioning Accessory)

 

Strength

12 min E2MOM:
Push Press + Push Jerk + Split Jerk (climbing)

* Work to a heavy set.

 

WOD

“Grace”

For Time:
30 Clean and Jerks (135/95#)

* Post time to the whiteboard. Compare to 04.16.18.

 

Accessory Work

1. Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Rest 2:00 between sets.

2. Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
Directly into…
On the 1:00 x 6 Sets:
1 Power Snatch
* Aim is to build upon last week. Iteration 2 of 2.

3. Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar
* Aim is to build upon the weight used last week on the lunges.