The Inguz girls at CrossFit Music City in Nashville
**12 Heroes – Saturday September, 28th 7:00am to 7:00pm**
Full details for the event can be found at the link HERE
Inguz Update: Below is a breakdown of the programming for the week
Monday: WOD (Capacity Builder Accessory)
Tuesday: WOD (Gymnastics Accessory)
Wednesday: Team WOD (Capacity Builder Accessory)
Thursday: Weighted Strict Pull-up + WOD (Handstand Walk Accessory)
Friday: WOD (Snatch Accessory)
Saturday: Team WOD (Olympic Lifting Class: Snatch)
Sunday: WOD
WOD
“Master Splinter”
3 Rounds for Time:
400 Meter Run
12 Burpee Box Jumps (24/20″)
15 Thrusters (95/65#)
* Post time to the whiteboard.
Accessory Work
1. Capacity Builder:
In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
Rest 30 Seconds…
In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-up
Rest 30 Seconds…
In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-up
Rest 30 Seconds…
In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-up
