12 Hours of Heroes: 6:00 pm – “Murph”
Inguz Update: 12 Hours of Heroes at CrossFit Inguz is this Saturday, September 1st. Sign your team up on the office whiteboard. Complete details can be found HERE.
Due to the 12 Hours of Heroes event on Saturday the gym will be CLOSED on Sunday.
Below is a breakdown of programming for the week.
Monday: WOD (Snatch Accessory)
Tuesday: Benchmark WOD (2k Row) + Back Squat/HSPU
Wednesday: WOD (Clean/Deadlift Accessory)
Thursday: Front Squat + WOD
Friday: 3-Position Power Snatch + WOD (Snatch/Midline Accessory)
Saturday: 12 Hours of Heroes (Details HERE)
Sunday: CLOSED
WOD
“Powder Keg”
5min AMRAP:
600 Meter Run
1 Round of Cindy
Max Clean & Jerks (135/95#)
Rest 5 Minutes…
5min AMRAP:
400 Meter Run
2 Rounds of Cindy
Max Clean & Jerks (155/105#)
Rest 5 Minutes…
5min AMRAP:
200 Meter Run
3 Rounds of Cindy
Max Clean & Jerks (185/135#)
* Post total clean & jerks completed for each round separately to the whiteboard.
Accessory Work
1. 3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%
2. Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%
3. Pausing Snatch Pulls
5 Sets of 2 @ 98%
* Pause 2 seconds at knee.
