WOD

October 8th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Clean Grip Deadlift

8×2 Clean Grip Deads heavier than your best clean

Weightlifting

Halting Power Clean

EMOM x 15 minutes

1 Halting Power Clean

Hold at your knee for at least 2 seconds

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1 of

Hang Squat Cleans @185, 125

Burpee Bar Muscle Ups

October 7th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

6×3 Back Squats @85% from last week

Weightlifting

Halting Snatch

EMOM x 15 minutes

1 Halting Snatch

Hold AT the knee for at least 2 seconds

Metcon

Metcon (Time)

For time:

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

Thrusters @95, 65

Pull Ups

October 6th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Running Drills

Stretch

Then every 3 minutes x 24 minutes (8 sets)

400 meter run

If you are a bad runner, go every 4 minutes for 24 minutes (6 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

10 Ring Rows only

10 Hand Release Push Ups

15 Sit Ups

October 5th 2019

CrossFit Lindy – CrossFit

Warm-up

EMOM Warm Up 2 (No Measure)

EMOM for 20 minutes, alternating movements each minute

10-15 Ring Rows

10-15 Push Ups

10-15 Sit Ups

10-15 Air Squats

You choose the reps

Metcon

Metcon (Time)

5 rounds for time of:

400 meter run

15 Kettlebell Swings

10 Chest to Bar Pull Ups

October 4th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Behind the Head Snatch Push Push

5×5 Behind the Head Snatch ZGrip Push Press

Stay heavy

Weightlifting

Clean

EMOM x 15 minutes

1 Clean

Build to a max!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 minutes

65 Double Unders

40 Ball Walls

7 Burpee Bar Muscle Ups

October 3rd 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

Christine (Time)

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

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