Mary & Aly
Inguz Update: Episode 30 of the CrossFit Inguz podcast is available now. On it Renee and Andrew interview Coach Jon. We find out how he first got into CrossFit, what brought him to Groton and CrossFit Inguz, his role at Survival Systems and how doing CrossFit has helped him in his profession, and what’s next in store for him and Laura as they prepare to re-locate to Hawaii.
At the top of the episode we continue our segment of community shout-outs acknowledging all the first time “Murph” participants. You can listen to the episode below, or wherever you typically get your podcasts.
Below is a breakdown of the programming for the week.
Monday: Snatch + WOD (Gymnastics + Snatch/Row Accessory)
Tuesday: WOD (Body Armor Accessory)
Wednesday: Thruster WOD (Strict HSPU Accessory)
Thursday: WOD (Back Squat/Front Rack Lunge Accessory)
Friday: WOD (Overhead Squat/Snatch Balance Accessory)
Saturday: Team WOD (Oly Class Clean & Jerk)
Sunday: Deadlift + WOD
Strength
Hang Squat Snatch (Heavy Single)
* 15 minutes to build to a heavy single.
WOD
9 min AMRAP:
10 Hang Squat Snatches (75/55#)
30 Double Unders (45 Singles)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Gymnastics + Snatch Complex
On the 2:00 x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch
2. Aerobic Capacity
Row 10 Sets:
0:45 – Work
0:45 – Rest
