Renée, Chris, Keith and Allie dropping in at CrossFit CenterMass
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (Squat/Snatch/Muscle-up Accessory)
Tuesday: Push Jerk + WOD (Gymnastics Conditioning Accessory)
Wednesday: WOD (Body Armor Accessory)
Thursday: WOD
Friday: Partner “Barbara” (Squat/Gymnastics Accessory)
Saturday: WOD (Clean & Jerk/Squat Accessory)
Sunday: WOD
WOD
“Jump Start”
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35#)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35#)
* Post time to the whiteboard.
Accessory Work:
1. Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
* Barbell loaded at 70% of 1RM front squat for both lifts.
2. Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch
3. Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
Max Ring Muscle-ups
