Throwback to last years week 1 Thursday Night Showdown match-up.
Inguz Update: Register for the 2019 CrossFit Games OPEN at the link HERE. Be sure to select CrossFit Inguz as your affiliate. If you have any questions just let us know!!
WOD
“Mumbo Jumbo”
In Teams of 3…
For Time:
3 Rounds:
30 Deadlifts (95/65#)
30 Hang Power Cleans (95/65#)
30 Push Jerks (95/65#)
100/70 Calorie Assault Bike
2 Rounds:
30 Deadlifts (135/95#)
30 Hang Power Cleans (135/95#)
30 Push Jerks (135/95#)
100/70 Calorie Assault Bike
1 Round:
30 Deadlifts (175/125#)
30 Hang Power Cleans (175/125#)
30 Push Jerks (175/125#)
* With one person working at a time break up reps as needed between partners. There is a 30 minute time cap on this workout. Post time, or total reps completed, to the whiteboard.
Olympic Lifting Class
1. Every 90 Seconds x 6: 3 Position Squat Snatch (high hang/low hang/floor)
* Climbing from roughly 60% to 75%. Technique focus.
2. 14min E2MOM: Squat Snatch (climbing)
* Rep Scheme 3-3-2-2-1-1-1. Work up to a heavy single.
3. 3×25 Hip Extensions
* After each set accumulate 1 minute in a plank hold.
Accessory Work
1. Weightlifting Complex
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
