WOD

October 14th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

8×2 Tempo Back Squats

Go slow on the way down

Stay super heavy on all the sets

Warm-up

Snatch + Low Hang Snatch + Overhead Squat

Every 2 minutes x 14 minutes

1 Snatch + 1 Low Hang Snatch + 1 Overhead Squat

Build to a max

Metcon

Metcon (Time)

HAPPY BIRTHDAY ALEXA!!!

10 Deadlifts @185, 125

14 Handtand Push Ups

24 Cal Bike

10 Push Jerks @185, 125

14 Chest to Bar Pull Ups

24 Cal Bike

10 Power Cleans @185, 125

14 Toes to Bar

24 Cal Bike

10 Front Squats

14 Burpee Box Jumps

24 Cal Bike

24 minute time cap

October 13th 2019

CrossFit Lindy – CrossFit

Warm-up

15 Minute Warm Up 4 (No Measure)

Minute 1: Jumping Squats

Minute 2: Flutter Kicks

Minute 3: Side Plank Left Side

Minute 4: Side Plank Right Side

Minute 5: KB Sumo Deadlift High Pulls

Minute 6: Burpees

Minute 7: Single Unders

Minute 8: Plank

Minute 9: “In and Outs” or T-Bones

Minute 10: Ball Slams

Minute 11: KB Swings

Minute 12: Leg Lifts

Minute 13: Lunges

Minute 14: Front Leaning Rest Position

Minute 15: Sit Ups

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

October 12th 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean

Establish 1RM

Then

5×3 Clean Pulls + 1 Clean heaviest possible

Warm-up

EMOM Warm Up 4 (No Measure)

EMOM for 15 minutes, alternating each minute

10-15 Ring Rows

10 Burpees

15 V-Up Sit Ups

20 Jumping Lunges

15 Kettlebell Swings

Metcon

Metcon (Time)

For time with your partner of:

800 meter run

50 Cal Bike

40 Deadlifts @155, 105

800 meter run

50 Cal Bike

40 Front Squat @155, 105

800 meter run

50 Cal Bike

40 Push Jerks @155, 105

One person works while the other rest. Run together!

October 11th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Front Squat

EMOM x 15 minutes

2 Front Squats

Build to a max

Warm-up

3 Rounds of:

150m Row

5 SA Standing DB Presses Each Side

50ft. KB SA Overhead Carry Each Side

20 Deadbugs (10 each)

8 Barbell behind the neck presses

Metcon

Metcon (Time)

CrossFit Games Open Workout 20.1

For time

10 Rounds of:

8 Ground to Overhead@65,95

10 Bar Facing Burpees

Time Cap: 15 Minutes

October 10th 2019

CrossFit Lindy – CrossFit

Weightlifting

Deadlift

Super awesome hamstring and low back prep!!!

Every 3 minutes x 18 minutes (6 sets)

2 Deadlifts @85-90% + 5-8 Strict Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes

10 Push Press @95, 65

10 Box Jumps (no rebounding)

10 Front Squats @95, 65

October 9th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

6×3 Overhead Squats all at 80%

Try and do quick sets

Warm-up

Warm-up (No Measure)

3 rounds of each with a 4 minute window

20, 15 Cal Bike

20 Kettlebell Swings

Max Burpees with time remaining

Rest 2 minutes after each round

Metcon

Metcon (Time)

For time:

7-6-5-4-3-2-1 of

Power Clean and Jerks @155, 105

200 meter run after each set

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