INGUZ AT HOME
INGUZ VIRTUAL CLASS SCHEDULE FOR SATURDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/953897694
INGUZ AT HOME WOD
“Sand Bar”
On the 5:00 x 6 Rounds:
10 Alt. Single Dumbbell Power Clean and Jerk / 8 Barbell Clean & Jerk (155/105#)
400 Meter Run, 500 Meter Row, 25/18 Calorie Bike
100 Meter Single Dumbbell Farmers Carry / Weighted Run
* Post slowest round time to social media
BODY ARMOR
20-18-16-14-12 Reps of:
Alternating Single Arm Curl to Strict Press
* Split reps evenly between arms. Rest as needed between sets.
SATURDAY OLYMPIC LIFTING
1. 6 x 3 Tempo Overhead Squat (climbing)
* Tempo is 4 seconds down, fast up. Working to a heavy set of 3 reps.
2. Every 2:00 x 6 Sets:
Power Snatch + High Hang Squat Snatch + Overhead Squat
Power Snatch + Low Hang Squat Snatch + Overhead Squat
* Technique focus…working to a moderate set (not a max effort). Reset on the floor between the overhead squat and 2nd power snatch.
3. On the 1:00 x 8: 1 Squat Snatch (across at 80-90%)
* Choose a challenging weight but NOT a max effort.
