Bring a Friend Friday!!
Inguz Update: Know someone that might be interested in trying out a class at INGUZ?! This Friday, October 2nd is “Bring a Friend Friday”…all classes are free!!
If you have someone who would like to try a class please send an email to info@crossfitinguz.com, or text us at 860-326-6315, with the class time they’d like to attend so we can get them signed up for a class this Friday!!
INGUZ VIRTUAL CLASS SCHEDULE FOR THURSDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027
Noon CrossFit Class – 12:00pm: https://zoom.us/j/891192366
INGUZ WOD
“Knock on Wood”
3 Rounds For Time:
25 Power Snatches (75/55#)
25 Box Jump Overs (24″/20″)
25 Pull-ups
400 Meter Run
* There is a 25 minute time cap on this workout. Post time to the whiteboard.
AFTER PARTY – Power Snatch Waves
12 Sets of 1 Power Snatch
Set 1: 79%
Set 2: 82%
Set 3: 85%
Set 4: 82%
Set 5: 85%
Set 6: 88%
Set 7: 85%
Set 8: 88%
Set 9: 91%
Sets 10-12: 88%
All Sets Based of 1RM Power Snatch. Rest as Needed Between Sets
MOVE 45
10 Minute EMOM:
Minute 1: 40 Second High Plank
Minute 2: 10-12 Reverse Crunches
1 Minute Rest…
12 Minute AMRAP:
12 Push-Up + DB Drag
12 Half Burpees
12 Dumbbell Rows (12 Each Arm)
