WOD

January 18th 2020

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

Establish a 1RM

Then 3×8 Snatch 1st pulls as heavy as possible

Warm-up

Warm-up (No Measure)

3 rounds of:

15, 11 Cal Bike

10 HR Push Ups

20 Lunges

20 Bird Dogs

30″ Front Leaning Rest Position

Metcon

Metcon (AMRAP – Reps)

AMRAP in 30 minutes of:

KB Goblet Style Steps @53, 35 (20″ box for everyone)

Every 3 minutes 11 Target Burpees

Start on the Step Ups

January 17th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Front Squat

Establish a 4RM Front Squat

then 3×2 @90% of todays max

Weightlifting

Power Snatch

EMOM x 15 minutes

1 Power Snatch

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

10 Push Press @165, 115

10 Toes to Bar

10 Box Jump Overs

January 16th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Power Abs!!!!

3×20 DBL KB Front Rack Step Ups

3×15 Weighted Hanging Knee Raises

3×20 Weighted Russian Twists

Metcon

Metcon (Time)

4 rounds for time of:

25 Hand Release Push Ups

25 Ball Walls

100ft Bear Crawl

January 15th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

8×2 Push Press as heavy as possible

Weightlifting

Clean and Jerk

Every 2 minutes x 14 minutes

3 Cleans + 1 Jerk

Metcon

Metcon (Time)

4 rounds for time of:

70 Double Unders

15 Hang Power Cleans @135, 95

7 Bar Muscle Ups

January 14th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Clean 1st Pull

5×5 Clean 1st Pulls with a 3″ hold at the knee

Heavy across

Warm-up

Warm-up (No Measure)

Every 5 minutes x 20 minutes (4 sets)

40, 30 Cal Bike

Max set Strict Pull Ups/Max set Strict Ring Dips

Alternate the two each set

Metcon

Metcon (AMRAP – Reps)

AMRAP in 15 minutes of:

15 Snatches @95, 65

20 Burpees Over Bar

15 Snatches @115, 75

20 Burpees Over Bar

15 Snatches @135, 95

20 Burpees Over Bar

15 Snatches @155, 105

20 Burpees Over Bar

15 Snatches @175, 115

20 Burpees Over Bar

Max snatches @185, 125

Score is total reps

If you finish the 20 burpees after the 175, 115 bar. Just snatch the final weight until time is over

January 13th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Snatch + Low Hang Snatch + Hang Snatch

8×1 Snatch + 1 Low Hang Snatch + 1 hang Snatch

Heavy accrosss

Weightlifting

Pause Back Squat

Quick squat prep

Every 3 minutes x 21 minutes (7 sets)

3 Pause Squats as heavy as possible

Hold the bottom of each rep for 3″

Metcon

Metcon (Time)

For time:

24-18-12-6 of

Squat Clean Thrusters @95, 65

15 Chest to Bar Pull Ups after each set

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