Month: July 2018

July 31st 2018

CrossFit Lindy – CrossFit Strength Gainz Snatch 1st Pull 5×5 Snatch 1st Pulls with a 3″ Hold at the knee. Dont go over 90%! Weightlifting Hang Clean + Jerk Every 2 minutes x 14 minutes 3 Hang Cleans + 1 Jerk No drops Build to a max Metcon Metcon (Time) Every 4 minutes x 20 …
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July 30th 2018

CrossFit Lindy – CrossFit Strength Gainz Metcon (Time) 3×1000 meter row repeats Rest 2 minutes between sets Score is the worst time Warm-up Warm-up (No Measure) 5 minute light bike Prep for all the lifting! Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)HAPPY BIRTHDAY RIKI!!!! …
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July 29th 2018

CrossFit Lindy – CrossFit Warm-up Group Warm Up! (No Measure) Group Warm Up Fun Activities Group Stretch Prep for the WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 minutes of: 20 Hand Release Push Ups 15 Kettlebell Swings 10 Box Jumps 5 Lunges each leg (5 left then 5 right)

July 28th 2018

CrossFit Lindy – CrossFit 8am Strength Gainz Clean EMOM x 15 minutes Minutes 1-5: 1 Clean @75% Minutes 6-9: 1 Clean @80% Minutes 10-12: 1 Clean @85% Minutes 13-14: 1 Clean @90% Minute 15: 1 Clean @95% Warm-up Warm-up (No Measure) 5 minute easy bike/row Then 3 rounds of: 30″ Wall Facing HS Hold 10 …
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July 27th 2018

CrossFit Lindy – CrossFit Strength Gainz Paused Front Squat 8×2 Pause Front Squats Hold the bottom for 2-3″ Heavy as possible Weightlifting Power Snatch EMOM x 15 minutes Minutes 1-5: 3 Power Snatch @80% Minutes 6-10: 2 Power Snatch @85% Minutes 11-15: 1 Power Snatch @90% Metcon Metcon (Time) For time: 40, 30 Cal Bike …
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