WOD

August 19th 2019

CrossFit Lindy – CrossFit

Weightlifting

Back Squat

5 rounds of:

5 Back Squats @75-80% + ME Handstand Push Ups

Rest 3 minutes between rounds

Metcon

Metcon (Time)

5 rounds for time of:

400 meter run

12 Bodyweight Deadlifts

These deadlifts should not be broken up than more then 3 sets. Anything more means we need to drop the weight.

August 18th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Med Ball Hot Potato

Group Stretch

Review the movements

Metcon

Metcon (Time)

For time:

2-minute handstand hold

Row 500 m

2-minute plank hold

Row 500 m

2-minute support on rings

Row 500 m

2-minute wall sit

Row 500 m

You have to accumulate the 2 minutes of each movement before you can move on!

August 17th 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Back Squat

8×3 Back Squats @85-90%

4×4 Weighted Reverse Lunges (go as heavy as possible. 4 total reps)

Warm-up

E2OM Warm Up 1 (No Measure)

Every 2 minutes x 18 minutes (9 sets in total)

200 meter run

250, 200 meter row

20, 15 Cal Bike

Alternating movements every 2 minutes

Metcon

Metcon (Time)

3 rounds for time of:

30 Target Burpees

30 DB Hang Clean and Jerks

30 Toes to Bar

30 Ball Walls

30 minute time cap

August 16th 2019

CrossFit Lindy – CrossFit

Weightlifting

Overhead Squat

Every 3 minutes x 18 minutes (6 sets)

3 Overhead Squats (From the rack)

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

5 Bar Muscle Ups

60 Double Unders

35 Front Squats @75, 55

August 15th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

3×10 Negative only HSPUs

3xME Wall facing HS holds

3xME Regular HS Holds

3×10 Shoulder taps

3xME Seated DB hold as heavy as possible

REST 1 MINUTE AFTER EACH EXERCISE!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

20, 15 Cal Row

15 Toes to Bar

10 Box Jumps no rebounding

August 14th 2019

CrossFit Lindy – CrossFit

Weightlifting

Hang Snatch

EMOM x 15 minutes

2 Hang Snatches

Build to a max

Metcon

Metcon (Time)

Every 5 minutes x 20 minutes (4 sets)

20, 15 Cal Bike

20 Kettlebell Swings

15 Push Press @115, 75

Score is the worst/slowest round

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