Category: WOD

February 28th 2020

CrossFit Lindy – CrossFit Strength Gainz Tempo Front Squat 3-5″ Descent and explode up8×2 Tempo Front Squats As heavy as possible Weightlifting Halting Snatch EMOM x 15 minutes 1 Power Snatch Build to a max Metcon Metcon (Time) For time: 25, 20 Cal Bike 25 Power Snatches @95, 65 25 Chest to Bar Pull Ups …
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February 27th 2020

CrossFit Lindy – CrossFit Warm-up 15 Minute Warm Up 4 (No Measure) Minute 1: Jumping Squats Minute 2: Flutter Kicks Minute 3: Side Plank Left Side Minute 4: Side Plank Right Side Minute 5: KB Sumo Deadlift High Pulls Minute 6: Burpees Minute 7: Single Unders Minute 8: Plank Minute 9: “In and Outs” or …
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February 26th 2020

CrossFit Lindy – CrossFit Strength Gainz Behind the Head Split Jerk Establish a 1RM Then EMOM x 10 minutes 1 Rep at 85% Warm-up Warm-up (No Measure) 3 rounds of: 20 Banded Deadbugs 20 KB Suitcase Deads (10 Each side) 10 Goblet squats 20 Step DB Death March Metcon Metcon (Time) 4 rounds for time …
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February 25th 2020

CrossFit Lindy – CrossFit Strength Gainz Deadlift 7×4 @80-85% Do not go over this! Weightlifting Clean and Jerk Every 90″ x 18 minutes (12 sets) 1 Clean and Jerk Build to a max Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes of: 15 Pull Ups 20 Push Ups 25 Ball Walls


February 24th 2020

CrossFit Lindy – CrossFit Strength Gainz Pause Back Squat 8×2 Pause Back Squats Hold bottom for 3″ Stay heavy for all sets Weightlifting Snatch EMOM x 18 minutes 1 Snatch Build to a max Metcon Metcon (Time) For time: 21-18-15-12-9-6-3 of: DB Hang Power Clean and Jerk @50, 35 Ring Dips 40 Double Unders after …
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February 23rd 2020

CrossFit Lindy – CrossFit Warm-up FGB Style Warm Up 1 (No Measure) Quick review of the Medicine Ball Clean 3 rounds of: 1 minute max Twisting Medicine Ball Throw (to the wall and catch) 1 minute max Plank Knee to Elbows 1 minute max Med Ball Cleans 1 minute max Med Ball Russian Twists 1 …
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