Month: August 2019

August 31st 2019

CrossFit Lindy – CrossFit 8am Strength Gainz Front Squat Establish a 1RM 3×10 Front Rack Forward Lunges as heavy as possible Warm-up Warm-up (No Measure) 5 minute light bike/row 2x of: 20 Co-Sax Squats (10 each side) 20 Bench Step Overs 2x of: 30″ Hang 30″ Wall Facing HS Hold 2x of: 10 Russian KB …
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August 30th 2019

CrossFit Lindy – CrossFit Weightlifting Pause Back Squat Every 3 minutes x 18 minutes (6 sets) 3 Pause Back Squats + 5-8 Ring Dips Hold the bottom of each squat for 3″ If you are really good at dip, just go slow and control, do NOT rush Metcon Metcon (Time) Every 6 minutes for 18 …
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August 29th 2019

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) BAR MUSCLE UP WORK!!! 5xME Banded Bar MUs 5×5-8 Seated Banded PVC Straight Arm Lat Pull Downs 5×10 Kip Swing to Bar to Hips 5×5 Jumping Bar MUs (on a box) 5×5-8 Bar Dips Pick 3 or 4 out of the 5 and do the work!!! Rest …
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August 28th 2019

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) Quick group stretch, coaches choice You will perform a 5 minute EMOM for each movement with a 2 minute rest after each EMOM 20 Single Arm DB/KB Upright Rows (10 each side) 15 DB Lateral Raises (Or use the little change weights if the weights are too …
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August 27th 2019

CrossFit Lindy – CrossFit Weightlifting Thruster EMOM x 15 minutes 2 Thrusters (From the floor) Establish a 2RM Metcon Metcon (Time) 3 rounds for time of: 800 meter run 15-12-9 Thrusters @165, 115