Got in a drop-in this weekend at CrossFit Tilt in Waltham, MA.
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (Squat/Snatch Accessory)
Tuesday: WOD “Criss Cross” (Gymnastics Conditioning/Body Armor Accessory)
Wednesday: Team WOD “Slot Machine“
Thursday: WOD
Friday: WOD (Squat/Clean & Jerk Accessory)
Saturday: WOD (Rope Climb Accessory)
Sunday: WOD
WOD
“Freedom Sauce”
3min AMRAP:
21 Overhead Squats (95/65#)
21 Lateral Burpees over the Bar
Max Calorie Row
Rest 3 Minutes…
3min AMRAP:
18 Overhead Squats (115/75#)
18 Lateral Burpees over the Bar
Max Calorie Row
Rest 3 Minutes…
3min AMRAP:
15 Overhead Squats (135/95#)
15 Lateral Burpees over the Bar
Max Calorie Row
Rest 3 Minutes…
3min AMRAP:
12 Overhead Squats (155/105#)
12 Lateral Burpees over the Bar
Max Calorie Row
* Post total calories across all four rounds completed to the whiteboard.
Accessory Work
1. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
* Barbell loaded at 67% of 1RM front squat for both lifts.
2. Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch
