WOD

December 17th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

4×3 Back Squat @85%

4×2 Back Squat @90%

Weightlifting

3-2-1 Snatch

Every 2 minutes, FOR 3 ROUNDS, 3 Snatch @75%, 2 Snatch @80%, 1 Snatch @85%. Total of 18 minutes (9 SETS of Snatches)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

25, 18 Cal Bike

20 Thrusters @75, 55

15 Pull Ups

December 16th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Burpees

10 Goblet Squats

20 Sit Ups

10 Hand Release Push Ups

10 Box Jumps

15, 11 Cal Bike

December 15th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

5×1 Clean and Jerk @90%

Power Clean and Jerk

5×2 Power Cleans then 1 Jerk as heavy as possible

Warm-up

Warm-up (No Measure)

3 easy rounds of:

200 meter run

10 Hand Release Push Ups

15 V-Up Sit Ups

10 KB RDLs

10 Kip Swings

10 Ring Rows

10 Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes with your partner of:

50 Burpee Box Jumps

50 Toes to Bar

50 Deadlifts @225, 155

50 Chest to Bar Pull Ups

50 Air Squats

EMOM 2 Wall Climbs. At the count of 3-2-1 go, you AND your partner will both do 2 wall climbs. As soon as you both are done. You then begin the work.

1 Bar per team, NO use of different weights for the deadlifts. No opposite sex teams!

December 14th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Push Press + Overhead Squat

7×3 Snatch Grip Push Push Press + 2 Overhead Squats with a 5″ hold at the bottom of the FIRST squat only

Heavy as possible for all sets and try to go heavier then last week

Weightlifting

Hang Power Clean + Jerk

Every 2 minutes x 14 minutes

3 Hang Power Clean AND Jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

100 Double Unders

20 Overhead Squats @95, 65

100 Double Unders

20 Kettlebell Swings

100 Double Unders

20 Bar Muscle Ups

100 Double Unders

20 Front Squats @95, 65

December 13th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Tabata work:

Ring Rows

Push Ups

Sit Ups

Air Squats

Kettlebell Sumo Deadlift High Pulls

Alternating movements after each set!!!

Get ready for lots of transitions!

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Everyone 20 inches

December 12th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Press

6×3 Split Press

Heavy as possible

Hold Overhead for 5″ each rep

Weightlifting

Clean and Jerk

3 rounds of:

EMOM x 5 minutes

Minute 1: 1 Clean and Jerk @75%

Minute 2: 1 Clean and Jerk @75%

Minute 3: 1 Clean and Jerk @80%

Minute 4: 1 Clean and Jerk @80%

Minute 5: 1 Clean and Jerk @85%

Rest 1 minute between rounds

Metcon

Metcon (Time)

For time:

21, 16 Cal Bike

12 Power Clean and Jerks @205, 135

21, 16 Cal Bike

9 Power Clean and Jerks

21, 16 Cal Bike

6 Power Clean and Jerks

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