Month: November 2018

November 30th 2018

CrossFit Lindy – CrossFit Strength Gainz Paused Front Squat 7×3 Paused Front Squats As heavy as possible for all 7 sets Hold at the bottom for 2-3″ Weightlifting Power Clean + Hang Clean + Jerk Every 2 minutes x 14 minutes 1 Power Clean + 2 Hang Power Cleans + 1 Jerk Build to a …
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November 29th 2018

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) Coaches choice for WOD prep then, 5 rounds not for time of: 16 Single Leg KB RDLs (8 each side) 10 Goblet Squats as heavy as possible 20 Sit Ups 200ft KB/DB Carry. One arm overhead, the other farmer’s carry (100ft each side) Metcon Metcon (AMRAP – …
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November 28th 2018

CrossFit Lindy – CrossFit Strength Gainz Snatch Balance 8×1 Snatch Balance Try and use 90+% of your 1RM snatch Warm-up Warm-up (No Measure) Tabata: Hollow Hold Superman Hold Russian Twists Air Squats Rotate every set!!! This means a lot of transitioning!!!! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes of: 25, 20 …
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November 27th 2018

CrossFit Lindy – CrossFit Strength Gainz Snatch High Pull 5×5 Snatch High Pulls GO AS HEAVY AS POSSIBLE!!! No dropping bar Weightlifting Clean 3 rounds of: EMOM x 4 minutes Minute 1: 1 Clean @70% Minute 2: 1 Clean @75% Minute 3: 1 Clean @80% Minute 4: 1 Clean @85% Rest 1 minute between rounds …
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November 26th 2018

CrossFit Lindy – CrossFit Strength Gainz Snatch 3 rounds of: EMOM x 4 minutes Minute 1: 1 Snatch @70% Minute 2: 1 Snatch @75% Minute 3: 1 Snatch @80% Minute 4: 1 Snatch @85% Rest 1 minute between rounds Weightlifting Back Squat You have 18 minutes to establish 1RM Back Squat After we finishing warming …
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