WOD

February 17th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Row

Rest 1 minute

Then 4 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Bike

One person rows/bikes for 1 minute while the other rests

The whole warm up is 17 minutes long

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

20 Kettlebell Swings

20 Burpees

10 Single Arm KB Front Rack Lunges Left Arm

20 Straight Legged Sit Ups

10 10 Single Arm KB Front Rack Lunges Right Arm

20 Box Jump Overs

February 16th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

3 rounds of

EMOM x 5 minutes

1 Snatch @80%

1 Snatch @80%

1 Snatch @85%

1 Snatch @85%

1 Snatch @90%

Rest 1 minute between rounds

Warm-up

Warm-up (No Measure)

5 minute light bike/row

3 easy rounds of:

200 meter run

10 Goblet Squats

10 Hand Release Push Ups

30″ Pigeon Pose each side

Metcon

Metcon (Time)

For time with your partner

18-15-12-9-6-3 of:

Front Squats @205, 135

Burpee Over Bar

Handstand Push Ups

This is going to be a “follow the leader” type workout.

One person will do all 18 front squats before then the your partner will do all 18 front squats.

After that. The first person will do all 18 burpees over bar, then the second person will do all 18 burpees.

After the burpees have been completed. All 18 HSPUs by the first person will be completed. Then the second person will complete all 18 reps.

Continue this pattern until the workout is complete

February 15th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Tempo Front Squat

3-5″ Descent and explode up
8×2 Tempo Front Squat

3″ Down, 3″ in the Hold, Explode up

Heavy as possible for all sets

Weightlifting

Power Snatch + Overhead Squat

Every 2 minutes x 14 minutes

3 Power Snatch + 2 Overhead Squats

Build to a max set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

30, 22 Cal Bike

15 Burpees Over Bar

15 Power Snatch @95, 65

February 14th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Every 4 minutes x 20 minutes (5 sets)

500 meter row +

30 Hollow Rocks

30 Plank Knee to Elbows

30 Leg Lifts

30 V-Ups

30 Russian Twists

You are going to row 500 meters each set then rotate each exercise each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

20 DB Snatch (You choose the weight

20 Ring Rows

20 DB Squats (Hold them however you want)

20 Hand Release Push Ups

***After Party***

Spend 10 minutes working on your L-Sit

February 13th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Behind the Head Split Jerk

10×1 Behind the Head Split Jerk

Stay heavy for all sets

Weightlifting

Power Clean and Jerk

Every 2 minutes x 14 minutes

3 Power Cleans then 2 Jerks

Build to a max set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes of:

5 Bar Muscle Ups

10 Front Rack Lunges @ 75, 55

15 Toes to Bar

10 Front Rack Lunges

February 12th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Deadlift

7×3 Deadlifts @80-85%

Warm-up

Warm-up (No Measure)

EMOM x 5 minutes

15, 11 Cal Bike

Rest 1 minute

EMOM x 5 minutes

18, 14 Cal Row

Rest 1 minute

10-ten meter shuttle sprints (down is one and back is 2)

PICK NUMBERS YOU CAN HOLD FROM THE START!!!!

Should have AT LEAST 15″ of rest each time

If you are skipping over, you didnt pick the right numbers!

Metcon

Metcon (Time)

3 rounds for time of:

15 Power Snatch @95, 65

15 Thrusters @95, 65

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