INGUZ AT HOME
MEMORIAL DAY MURPH
Join us on Monday, May 25th for ONE live class at 9:30am!!
While we can’t physically be together this year we still want to pull the community together and tackle this workout as a group. We will have scaling options and at-home modifications for any situation.
There will be a separate Zoom link posted on our website in the workout post for Monday. Let’s make this our biggest virtual class EVER!!!
INGUZ VIRTUAL CLASS SCHEDULE FOR SATURDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/953897694
INGUZ AT HOME WOD
“Gone In 60 Seconds”
3 Rounds for Time:
40 Single Dumbbell Reverse Lunges (50/35#) / Barbell Front Rack Reverse Lunges (75/55#)
30 Single Dumbbell Alternating Power Snatches (50/35#) / Barbell Power Snatch (75/55#)
20 Burpees
On the Minute: 20 Double Unders (30 Singles / Toes Taps)
* The workout starts with double unders. Every minute, on the minute, stop where you are and complete 20 double unders. Post time to social media.
BODY ARMOR
For Time:
50 Child Makers
1 Child Maker:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift
SATURDAY OLYMPIC LIFTING
1. 5 x 5 Tempo Bench Press (climbing)
* Tempo is 4 seconds down, fast up. Working to a heavy set of 5 reps.
2. Every 2:00 x 6 Sets:
Power Clean + Front Squat + Push Press
Power Clean + Front Squat + Push Jerk
* Working to a heavy set. Reset on the floor between the push press and the power clean.
3. On the 1:00 x 8: 1 Clean & Jerk (across at 80-90%)
* Choose a challenging weight but NOT a max effort.
