INGUZ VIRTUAL CLASS SCHEDULE FOR SATURDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027
INGUZ WOD
“1-800-Macho-Man”
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95#)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
SATURDAY OLYMPIC LIFTING
1. 5 x 5 Overhead Squat (climbing)
* 1-2 warm-up sets then 5 working sets building to a heavy set of 5 reps.
2. On the 2:00 x 6: 3-Position Squat Snatch (high/low/floor)
* Start light and work to a moderate set.
3. On the 2:00 x 6: 2 Power Snatch (across)
* Across at 80-90% of 1 rep max. No touch-and-go reps…reset on the floor between rep 1 and 2.
MOVE 45
20 Minute AMRAP:
200 Meter Run
20 Abmat Sit-ups
10 Single Leg Glute Bridge (10 each side)
20 Shoulder Taps