Mack
**REMINDER: DUE TO THE INGUZ NATION THROWDOWN ON SATURDAY THERE WILL BE NO REGULAR GROUP CLASSES**
This Friday is “Bring a Friend Friday”!!
If you have a friend who is interested in coming to try a class at Inguz, bring them in this Friday, February 7th…all classes are free. Just have them fill out a waiver at the link below.
https://crossfit-inguz.triib.com/kiosk/new/new-member/package/32662/
Strength
Muscle Snatch (Moderate Set of 3)
* 10 minutes to build to a moderate set of 3 reps (not touch and go)
WOD
“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches (climbing)
* Athletes build in weight on the power snatch over the 5 rounds. Post heaviest weight completed to the whiteboard.
MOVE 45
With a 25 Minute Clock…
4 Rounds:
10 Dumbbell Floor Press
15 Banded Pull Aparts
10 Dumbbell Romanian Deadlifts
15 Weighted Sit-ups
Directly into…
AMRAP in Remaining:
30 Grasshoppers
30 Squat Jacks
30 High Knees In Place
15 Tuck Jumps
After Party
Split Jerk Complex
On the 1:30 x 7:
1 Pausing Split Jerk
1 Split Jerk
Set 1: 60% 1RM Jerk
Set 2: 63% 1RM Jerk
Set 3: 66% 1RM Jerk
Set 4: 69% 1RM Jerk
Sets 5-7: 72% 1RM Jerk
* Pause for 3 seconds in dip and overhead catch positions.
