Congrats to Coach Eric who complete 24 WODs in 24 hours this past weekend at Schedule II CrossFit.
Inguz Update: On episode 9 of the CrossFit Inguz Podcast we welcome a very special guest host…Jason Combs!! On this week’s episode we talk about Jay’s origins with CrossFit back in the days of CFG, his perspective on us getting CrossFit Inguz off the ground, and his favorite moment from the first 5 years of Inguz. We also share some important news about CrossFit Inguz, and some upcoming changes for Jay and the Combs family. You can listen to the episode below, or wherever you typically get your podcasts. Please subscribe and leave us a review if you like the show!!
Below is a breakdown of the programming for the week.
Monday: WOD
Tuesday: Deadlift + WOD
Wednesday: WOD
Thursday: Clean & Jerk + WOD
Friday: WOD
Saturday: WOD
Sunday: WOD
WOD
“Killer B’s”
3min AMRAP:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55#)
Max Calorie Bike or Row
Rest 3 minutes…
3min AMRAP:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65#)
Max Calorie Bike or Row
Rest 3 minutes…
3min AMRAP:
15 Lateral Barbell Burpees
15 Overhead Squats (115/75#)
Max Calorie Bike or Row
Rest 3 minutes…
3min AMRAP:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95#)
Max Calorie Bike or Row
* Post calories completed for each AMRAP separately to the whiteboard.
Accessory Work
1. Snatch Skills
Every 90sec for 7 Sets:
Pausing Snatch Deadlift + 2 Hang Power Snatches + 3 Snatch Balances
* Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.
2. Squat Snatch
On the Minute x 9: 1 Squat Snatch
Minute 1: 79%
Minute 2: 82%
Minute 3: 85%
* Repeat this cycle (2) additional times.
3. Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
* Rest 2-3 minutes between sets.
