INGUZ Fitness + Nutrition
INGUZ VIRTUAL CLASS SCHEDULE FOR SATURDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027
INGUZ WOD
“Imaginary Friends”
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65#)
14 Overhead Reverse Lunges (95/65#)
9/7 Calorie Assault Bike or 15/12 Calorie Row
14 Overhead Reverse Lunges (95/65#)
7 Power Snatches (95/65#)
* Post slowest round time to the whiteboard.
AFTER PARTY – Midline Recovery
30-25-20-15-10
AbMat Sit-Ups
Hollow Rocks Video
After Each Round:
2 Minute Machine Recovery
SATURDAY OLYMPIC LIFTING
1. On the Minute x 10: 1 Pausing Snatch Balance (across)
* At a moderate weight only (not max effort). Pause for 3 seconds in the bottom position.
2. Every 2:00 x 6:
Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Snatch Grip Deadlift + Hang Squat Snatch + Overhead Squat
* Start light and work to a moderate set. Use as technique work and prep for Part 3 below.
3. Heavy Single Squat Snatch
* 12-15 minutes to work up to a heavy single for the day. Rest as needed between sets.
MOVE 45
5 Rounds:
(40 sec work : 15 sec rest)
Station 1: Sled Push
Station 2: Goblet Squat
Station 3: Weighted Forearm Plank
Station 4: Bike
