12 Hours of Heroes: 4:00 pm – “Adrian”
Inguz Update: 12 Hours of Heroes at CrossFit Inguz on Saturday, September 1st. Sign your team up on the office whiteboard. Complete details can be found HERE.
WOD
“The Ghost”
6 Rounds for Max Reps:
1:00 Row for Calories
1:00 Burpees
1:00 Double Unders
1:00 Rest
* Post total reps completed to the whiteboard. Compare to 04.18.17.
Olympic Lifting Class
1. 12min E2MOM: Back Squat
6 reps at 70-75%
4 reps at 75-80%
2 reps at 80-85%
* Repeat that progression 2 times total.
2. Every 90sec x 5: 3-Position Squat Snatch (high/low/floor)
* Across at 60-65% of 1 RM.
3. 10min E2MOM: 2 Pause Squat Snatch (climbing)
* Pause for 2 seconds just above the knee.
Accessory Work
1. Kipping Handstand Push-ups
For Time:
75 Repetitions
2. Power Clean
For Time:
50 Repetitions (155/105#)
