WOD

May 12th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Hang Snatch

Build to a 1RM Hang Snatch quickly

then

5×1 @90% of todays max

Weightlifting

Warm-up (No Measure)

5 minute bike ride

Then 3 easy rounds of:

10 Kip Swings

10 KB RDLs

10 Goblet Squats

20 V-Up Sit Ups

30″ Plank

Metcon

Metcon (Time)

For time:

50 Toes to Bar

50 Box Jump Overs

50 Single Arm KB OH Lunges Right Arm

50 Kettlebell Swings

50 Single Arm KB OH Lunges Left Arm

50 Cal Row

30 minute time cap

May 11th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

Establish a 1RM Overhead Squat

Weightlifting

Power Snatch

EMOM x 15 mintues

2 Power Snatches

Metcon

Metcon (Time)

4 rounds for time of:

15, 11 Cal Bike

12 Push Jerks @135, 95

9 Back Squats @135, 95

6 Bar Muscle Ups

May 10th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

1 minute max row

1 minute max v-up sit ups

1 minute max row

1 minute max plank

1 minute max row

1 minute max hollow hold

1 minute max row

1 minute max leg lifts

No Rest between movements

1 minute rest between rounds

Group stretch

Prep for WOD

Metcon

Metcon (AMRAP – Reps)

5 rounds for time AND reps of:

Max Unbroken Bench Press @135, 95

30 Walking Lunges

Score will be total reps on the bench press.

Might have to share benches. Thats ok!

May 9th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

8×1 Split Jerk

Stay around 85-90% for all 8 lifts

Warm-up

Warm-up (No Measure)

5 minute easy bike

3 easy rounds of:

30 Single Unders

10 Kips Swings

30 Total Russian Twists

10-Step Spiderman Stretch. Hold each step for 5″

Metcon

Metcon (Time)

3 rounds for time of:

800 meter run

20 Pull Ups

30 Push Ups

40 Air Squats

30 minute time cap

No vests today!!!

May 8th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Deadlift

5×5 Deadlifts @75-80%

Weightlifting

Power Clean and Jerk

EMOM x 14 minutes

2 Power Cleans + 1 Jerk

Metcon

Metcon (Time)

With a running clock…

3 rounds for time of:

135 Double Unders

35 Toes to Bar

At the 15 minute mark…

Every 3 minutes x 12 minutes (4 sets)

10″ Max Cal Bike

May 7th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

Establish a 20RM Back Squat

Think around 70%

For the women its probably a bit more

Weightlifting

Snatch

EMOM x 15 minutes

1 Snatch

Estbalish a 1RM

Metcon

Metcon (AMRAP – Reps)

With a running clock for total reps

0:00 – 5:00

400 meter run

Max Target Burpees

5:00 – 10:00

400 meter run

Max Power Clean and Jerks @185, 125

10:00 – 15:00

400 meter run

Max Front Squats @185, 125

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