INGUZ Fitness + Nutrition
**NEW YEARS HOURS AT INGUZ**
All slots must be reserved through the TRIIB app
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Friday, December 31st
5:15 am – CrossFit
6:15 am MOVE 45
9:00 am – CrossFit
10:00 am – Open Gym
11:00 am – Open Gym
12:00 am – CrossFit
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Saturday, January 1st
CLOSED – HAPPY NEW YEAR!!!
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STRENGTH
Power Snatch Complex:
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)
* 15 minutes to build to a heavy set.
INGUZ WOD
“Red Handed”
10 Minute AMRAP:
3 Hang Power Snatches (75/55#)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55#)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55#)
9 Burpee Pull-ups
…and so on…
* Continue to add 3 reps each round. Post total rounds and reps completed to the whiteboard.
ACCESSORY WORK
AMRAP 12:
Max Strict Pull Ups
On the Minute [Starting @ 0:00]:
10 GHD Sit-ups
MOVE 45
20 Minute AMRAP
2 Reverse Lunge
2 Ring Rows
2 Russian Kettlebell Swing
4 Reverse Lunge
4 Ring Rows
4 Russian Kettlebell Swing
6 Reverse Lunge
6 Ring Rows
6 Russian Kettlebell Swing
…and son on…
* Increase by 2 reps each round
