WOD

February 28th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Tempo Front Squat

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

As heavy as possible

Weightlifting

Halting Snatch

EMOM x 15 minutes

1 Power Snatch

Build to a max

Metcon

Metcon (Time)

For time:

25, 20 Cal Bike

25 Power Snatches @95, 65

25 Chest to Bar Pull Ups

25, 20 Cal Bike

20 Power Snatches @115, 75

20 Chest to Bar Pull Ups

25, 20 Cal Bike

15 Power Snatches @135, 95

15 Chest to Bar Pull Ups

25, 20 Cal Bike

10 Power Snatches @155, 105

10 Chest to Bar Pull Ups

25, 20 Cal Bike

5 Power Snatches @175, 115

5 Chest to Bar Pull Ups

25 minute time cap

February 27th 2020

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

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

8 Kettlebell Swings @70, 53

8 Box Jumps

8 Toes to Bar

8 KB Lunges (Goblet style)

February 26th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Behind the Head Split Jerk

Establish a 1RM

Then EMOM x 10 minutes

1 Rep at 85%

Warm-up

Warm-up (No Measure)

3 rounds of:

20 Banded Deadbugs

20 KB Suitcase Deads (10 Each side)

10 Goblet squats

20 Step DB Death March

Metcon

Metcon (Time)

4 rounds for time of:

25, 20 Cal Bike

20 Ball Walls

15 Handstand Push Ups

10 Deadlifts @275, 185

February 25th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Deadlift

7×4 @80-85%

Do not go over this!

Weightlifting

Clean and Jerk

Every 90″ x 18 minutes (12 sets)

1 Clean and Jerk

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

15 Pull Ups

20 Push Ups

25 Ball Walls

February 24th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Pause Back Squat

8×2 Pause Back Squats

Hold bottom for 3″

Stay heavy for all sets

Weightlifting

Snatch

EMOM x 18 minutes

1 Snatch

Build to a max

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3 of:

DB Hang Power Clean and Jerk @50, 35

Ring Dips

40 Double Unders after each set

February 23rd 2020

CrossFit Lindy – CrossFit

Warm-up

FGB Style Warm Up 1 (No Measure)

Quick review of the Medicine Ball Clean

3 rounds of:

1 minute max Twisting Medicine Ball Throw (to the wall and catch)

1 minute max Plank Knee to Elbows

1 minute max Med Ball Cleans

1 minute max Med Ball Russian Twists

1 minute max LIGHT Kettlebell Swings

Rest 1 minute

Metcon

Metcon (Time)

5 rounds for time of:

10 Sumo Deadlift High Pulls @95, 65

10 Hand Release Push Ups

15 V-Ups

15 Cal Row

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