WOD

December 5 2019

CrossFit Lindy – CrossFit

Warm-up

Deadlift

Hip and shoulder prep

Every 4 minutes x 20 minutes

3 Deadlifts + ME Wall Facing HS + ME Ring Support hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min EMOM: ( :30 on :30 off)

1.Lunges

2. Burpee Box Jump Overs

3. DB Snatch

then,

3 rounds for time:

21 lunges

15 Burpee Box Jump Overs

9 DB Snatch

Metcon (Time)

18 min EMOM: ( :30 on :30 off)

1.Lunges

2. Burpee Box Jump Overs

3. DB Snatch

then,

3 rounds for time:

21 lunges

15 Burpee Box Jump Overs

9 DB Snatch

December 4th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Tempo Front Squat

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

Today we are going down for 10″, then hold the bottom for 5″ and explode up

Weightlifting

Power Clean + Hang Power Clean

Every 2 minutes x 14 minutes

2 Power Clean + 3 Hang Power Cleans

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

20 Toes to Bar

20 Handstand Push Ups

20 Ball Walls

20 Cal Row

December 3rd 2019

CrossFit Lindy – CrossFit

Strength Gainz

Hang Snatch High Pull

5×8 Hang Snatch High Pulls

Go as heavy as possible

Weightlifting

Power Clean + Push Press

Every 2 minutes x 14 minutes

1 Power Clean + 5 Push Press

Build to a max

Metcon

Metcon (Time)

For time:

50 DB Hang Squat Cleans @50s, 35s

EMOM 24 Double Unders (Start with Double Unders)

Happy Birthday, Sally Cakes!

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

3 roudns of:

EMOM x 5 minutes

Minute 1: 1 Snatch @70%

Minute 2: 1 Snatch @75%

Minute 3: 1 Snatch @80%

Minute 4: 1 Snatch @85%

Minute 5: Rest

Weightlifting

Back Squat

5-7 minutes Stretch for Squats

3×10 Each side banded side steps

3×8 Tempo Squat Therapy (Face the wall and squat on the box)

Then every 4 minutes x 20 minutes (5 sets)

6 Back Squats

Metcon

Metcon (Time)

For Time:

50 SDHP @ 95/65

50 burpee over bar

50 pullups

50 back squats

50 sit ups

50 push jerks

50 double unders

December 1st 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Bike

Tabata V-Ups

Tabata Bike

Tabata Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes of:

10 DB Hang Clean and Jerks (5 each arm)

10 Ring Dips

10 DB Hang Clean and Jerks (5 each arm)

20 DB Lunges

November 30th 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

Establish a 1RM

Then 3×1 @90% of todays max

Warm-up

Warm-up (No Measure)

Shoulder prep and stretches

Every 3 minutes x 15 minutes

5 Strict HSPUs

Hold each rep at the top for 5″

After the HSPUs, do 20 Sit Ups

Metcon

Metcon (Time)

Every 5 minutes x 20 minutes

30 Kettlebell Swings

30 Double Unders

30 Air Squats

30 Hand Release Push Ups

Score is the worst/slowest round

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