Episode 21 Available Now!!
Inguz Update: On episode 21 of the CrossFit Inguz Podcast we sit down with Amy Mellow Panucci. We discuss her journey into CrossFit, how she got started, and what has kept her with it over the years. We also discuss how doing CrossFit has impacted her life outside of the gym.
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: WOD (Snatch Accessory)
Tuesday: WOD (Ring Muscle-up/Midline Accessory)
Wednesday: WOD (Back Squat Accessory)
Thursday: Strict Press + WOD
Friday: WOD (Handstand Walk/Clean & Jerk Accessory)
Saturday: WOD (Oly Class Snatch/Gymnastics Accessory)
Sunday: WOD
WOD
“Double Date”
15 min AMRAP:
15 Hang Power Snatches (95/65#)
60 Double Unders (90 Single Unders)
15 Overhead Squats (95/65#)
30/21 Calorie Row or Bike
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Snatch Primer (A)
On the Minute x 5 Sets:
Halting Power Snatch (50-55-60-60-60%)
* 3 halts (just off floor, knee level, pockets)
2. Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch (60-65-70-70-70%)
3. Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)
4. Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50’s/35’s)
21 Kipping Handstand Push-ups
