Jamie, Lauren, Allie and Keith dropping in at CrossFit Harpoon in Maine!!
Inguz Update: Below is a breakdown of the programming for the week
Monday: WOD (Stamina Squats/Body Armor Accessory)
Tuesday: Power Clean Complex + WOD (Gymnastics Conditioning/Midline Accessory)
Wednesday: Push Press + WOD (Barbell Cycling/Deadlift Accessory)
Thursday: WOD (Barbell Stamina/Midline Accessory)
Friday: Power Snatch + WOD (Snatch/Overhead Squat Accessory)
Saturday: WOD (Oly Class Clean & Jerk)
Sunday: WOD
WOD
“Hot Sauce”
3 min AMRAP:
21/15 Calorie Row
21 Lateral Burpees Over the Bar
Max Overhead Squats (75/55#)
Rest 3 Minutes…
3 min AMRAP:
18/13 Calorie Row
18 Lateral Burpees Over the Bar
Max Overhead Squats (95/65#)
Rest 3 Minutes…
3 min AMRAP:
15/11 Calorie Row
15 Lateral Burpees Over the Bar
Max Overhead Squats (115/75#)
Rest 3 Minutes…
3 minute AMRAP:
12/9 Calorie Row
12 Lateral Burpees Over the Bar
Max Overhead Squats (135/95#)
* Post total overhead squats completed in each AMRAP separately to the whiteboard. Compare to 08.08.18.
Accessory Work
1. Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell at 66% of 3 Rep Max Back Squat
2. Body Armor
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
* After each set, complete 15 GHD Sit-Ups. Aim is to build to a heavy unbroken complex with the dumbbells.
