WOD

April 22nd 2019

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

3-3-3-3-2-2-2-1-1-1

Increase the weight on EVERY SET!

Weightlifting

Halting Snatch

EMOM x 16 minutes

1 Halting Snatch

Hold the bar AT the knee for 1 second

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

15 Target Burpees

15 Toes to Bar

15 Kettlebell Swings

15 Handstand Push Ups

April 21st 2019

CrossFit Lindy – CrossFit

Warm-up (No Measure)

Gym CLOSED today!!!

HAPPY EASTER EVERYONE!!!!

April 19th, 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

Establish a 2RM touch and go clean+1 Jerk

Then,

5×3 Clean High Pulls

Warm-up

Warm-up (No Measure)

3 light rounds of:

10 jumping squats

10 ring rows

10 KB Deadlifts

10 supermans

30″ Pigeon pose each side

30″ Spiderman strech each side

Metcon

Metcon (Time)

With a partner complete 4 rounds for time of:

50 cal Row

50 Wall Balls

50 KB Swings

50 Hand Release Push-ups

**One partner does work while other rests!**

30 minute time cap

April 19th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

Establish a 5RM Overhead Squat

Weightlifting

Power Snatch

EMOM x 15 minutes

1 Power Snatch

Build to a max

Metcon

Metcon (Time)

3 rounds for time of:

30, 24 Cal Bike

30 Burpee Over Bar

30 Hang Power Cleans @95, 65

April 18th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 minute light bike

Quick Stretch

Every 5 minutes x 20 minutes

20 Step DB Death March

10 Pal-off Press each side

20 Plank Knee to Elbow

30 Russian Twists

Metcon

Metcon (Time)

5 rounds for time of:

500 meter row

Max Reps Bench Press

RX+: 185, 125

RX: 135, 95

Scaled: 95, 65

For every rep you get on the Bench Press, subtract one second from your final time. Its gonna be silly math. Oh well. Just get fit!

20 minute cap

April 17th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Shoulder Press

6×5 Shoulder Press

HEAVY AS POSSIBLE!!!

Weightlifting

Power Clean + Hang Power Clean

Every 2 minutes x 14 minutes

2 Power Cleans + 1 Hang Power Clean + 1 Jerk

Build to a max

Metcon

Metcon (Time)

For time:

24-18-12-6 of

Target Burpees

Chest to Bar Pull Ups

Handstand Push Ups

50 Double Unders after each set

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