Lo dropping in at CrossFit Mousetrap in FL.
19.4 Live Announcement and Thursday Night Showdown at Inguz starting at 8pm.
We will watch the live announcement of OPEN WOD 19.4 and then Team Inguz will thowdown immediately afterwards.
Week 4 Match-up: Eric vs. Rob vs. Depo vs. Quin!!
The match-up will also be streaming on Facebook live on the CrossFit Inguz page starting at around 8:30pm.
WOD
“Goat Day”
18min EMOM:
Min 1: Goat 1
Min 2: Goat 2
Min 3: Goat 3
* Try and pick a variety of modalities (ex. 1 Barbell, 1 Gymnastic, 1 Conditioning). Movements should take no more than 30-45 sec each minute. The movements don’t have to be something you can already do. Feel free to spend 30-45 seconds each round on practice. Coaches can provide suggestions for movements, and rep or time ranges. Post movements to the whiteboard.
Example #1
Min 1: 45sec Double Under Attempts
Min 2: 2 Squat Snatches
Min 3: 5-10 Kipping Pull-ups or 30sec Kipping Practice
Example #2
Min 1: 5-10 Handstand Push-ups or Handstand Walk Practice
Min 2: 2-3 Atlas Stones
Min 3: 12-15 Calorie Assault Bike
Accessory Work
1. Optional Active Recovery
3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups
Then…
3 Rounds:
1:00 Bike
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches
* At 40% of 1RM snatch for all lifts.
