WOD

CrossFit Lindy – CrossFit

Strength Gainz

Front Squat

7×3@85%

3×10 @65%

Weightlifting

Clean and Jerk

Every 90″ x 18 minutes (12 sets)

1 Clean and Jerk

First 4 reps @75%

Second 4 reps @80%

Last 4 reps @85%

Add 5-10lbs more from each set than from last week

Metcon

Metcon (Time)

For time:

10 Clean and Jerks @135, 95

10, 7 Cal Bike

8 Clean and Jerks @165, 110

15, 11 Cal Bike

6 Clean and Jerks @185, 125

20, 15 Cal Bike

4 Clean and Jerks @205, 140

25, 20 Cal Bike

2 Clean and Jerks @225, 155

30, 25 Cal Bike

Clean and jerks can be any style, any way.

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