WOD

June 17th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD
Gots a special surprise for you!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

10 Single Arm KB Push Press right arm

20 V-Ups

10 Single Arm KB Push Press left arm

20 Air Squats

10 Single Arm KB Push Press right arm

20 Hand Release Push Ups

10 Single Arm KB Push Press left arm

20 Cal Row

June 16th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean + Low Hang Clean + Front Squat + Jerk

5×1 Clean + 1 Low Hang Clean + 1 Front Squat + 1 Jerk

Stay above 75% for all sets

Warm-up

Warm-up (No Measure)

400 meter run (as a group)

3 easy rounds of:

10 pal-off press each side

10 Glute/Hip Bridge

10 KB RDLs

10 Kip Swings

Metcon

Metcon (AMRAP – Reps)

For total reps with your partner of:

5 minute AMRAP of Deadlifts

5 minute AMRAP of Squat Cleans

5 minute AMRAP of Push Jerks

Barbell is @225, 155

No Rest between movements

1 bar per team with 1 weight

Break up the reps however you see fit

June 15th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Push Press + Overhead Squat + Snatch Balance

5×3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance

Weightlifting

Halting Power Snatch

EMOM x 15 minutes

1 Halting Power Snatch

Stay heavy across

Metcon

Metcon (Time)

HAPPY BIRTHDAY SHOOK’S!!!!

2 rounds for time of:

36 Target Burpees

36 Pull Ups

36 Air Squats

36 Double Unders

36 Toes to Bar

36 Kettlebell Swings

June 14th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Group warm up

Coaches choice

Every 3 minutes x 15 minutes (5 sets)

10 Pendlay Rows

20 Sit Ups

Go as heavy as possible for all 5 sets

Metcon

Metcon (Time)

3 rounds for time of:

30, 20 Cal Bike

800 meter run

25 minute time cap

June 13th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Press

6×4 Split Press

Try to go heavier then 2 weeks ago

Warm-up

Warm-up (No Measure)

Every 5 minutes x 15 minutes (3 sets)

10 Bird dogs

10 Glute Bridges with a 2″ hold at the top

20 Russian Twists

25 Abmat Sit Ups

25 Leg Lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock…

0:00 – 10:00 (AMRAP in 10 minutes)

10 Sumo Deadlift High Pulls @135, 95

10 Burpee Box Jumps

10:00 – 15:00

Rest

At the 15 minute mark…

Every 3 minutes x 5 sets

20″ Max Cal Bike

Score is the 10 minute AMRAP

June 12th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Deadlift

Build to a heavy single

Not a max. But stop at something that made you question yourself.

Metcon

3-2-1 Clean + 1 Jerk

Every 2 minutes, FOR 3 ROUNDS, 3 Cleans + 1 Jerk at 75%, 2 Cleans + 1 Jerk @80%, 1Clean and Jerk @85%. Total of 18 minutes (9 SETS of Clean and Jerks)

Metcon

Metcon (Time)

10 rounds for time of:

10 Burpees Over Bar

10 Pull Ups

10 Overhead Squats @95, 65

20 Double Unders

20 minute time cap

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