Congrats to Mike Depo who get his CrossFit Level 1 Certification this past week.
Inguz Update: Episode 8 of the CrossFit Inguz Podcast is available below. On it Renee and Andrew discuss the Programming at CrossFit Inguz….what we’ve done historically and why we’ve recently had a shift in focus. We talk about how to layer in the accessory work, the importance of rest days, discuss Benchmark workouts, and why we should track our results. We also find out what Simpsons character most closely resembles Renee’s personality. 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
Tuesday: WOD
Wednesday: Hang Squat Clean + WOD
Thursday: Partner WOD
Friday: Overhead Squat + WOD
Saturday: WOD
Sunday: WOD
WOD
“Spin Doctor”
16min AMRAP:
30 Double Unders (60 Singles)
15 Wallballs (20/14#)
30 Double Unders (60 Singles)
15 Kettlebell Swings (1.5/1.0 pood)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Snatch Skills
Every 90 Seconds for 7 Sets:
Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch
* Build to a moderate, but not a heavy set. Pause for 2 seconds at the knee on the deadlift.
2. Squat Snatch
On the Minute x 9 (3 Rounds): 1 Squat Snatch
Minute 1: 74%
Minute 2: 77%
Minute 3: 80%
3. Back Squat
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%
* Rest 2:00 between sets.
