WOD

June 21st 2019

CrossFit Lindy – CrossFit

Strength Gainz

Front Squat

Establish a 3RM Front Squat

Weightlifting

Power Snatch + Overhead Squat

Every 2 minutes x 14 minutes

2 Power Snatch + 1 Overhead Squat

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

10, 7 Cal Bike

10 Pull Ups

10 Push Ups

15 Air Squats

If you have a vest, wear it

June 20th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

20 Iron Crosses (https://www.youtube.com/watch?v=q5mliNOm8Nc)

20 Scorpions (https://www.youtube.com/watch?v=fOaZXOCEfrg)

When you do those, dont go that fast in the video

Then

10 Banded Good Mornings

8-7-6-5-4-3-2-1 Banded Lateral Side Steps (You can use the small bands in Mustache Mike’s room)

Do all 8 left, then all 8 right, then all 7 left, all 7 right, all 6 left etc…

Then

3 rounds of:

200 meter row

2 Wall Climbs

Metcon

Metcon (Time)

5 rounds for time of:

10 Deadlifts @185, 125

15 Ring Dips

50 Double Unders

June 19th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Shoulder Press

5×5 Shoulder Press

Use 80-85% of 1RM

Warm-up

Warm-up (No Measure)

3 rounds of:

30 seconds max Flutter Kicks

Rest 30 seconds

30 seconds max Russian Twists

Rest 30 seconds

30 second Plank

Rest 30 seconds

30 seconds max Hollow Hold

Rest 30 seconds

30 seconds max Bird Dogs

Rest 30 seconds

Metcon

Metcon (Time)

For time:

14-13-12-11-10-9-8-7-6-5-4-3-2-1 of

Thrusters @75, 55

Toes to Bar

June 18th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Grip Deadlift

5×5 Snatch Grip Deadlifts as heavy as possible

Warm-up

Warm-up (No Measure)

EMOM x 7 minutes

3 Touch and Go Cleans @165, 115

Rest 2 minutes

EMOM x 7 minutes

8 Target Burpees

Metcon

Metcon (Time)

4 rounds for time of:

200 meter run

10 Push Jerks @165, 115

15, 11 Cal Bike

10 Front Squats @165, 115

June 17th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

Every 2 minutes x 16 minutes

2 Snatches

Build to a quick double

Weightlifting

Pause Back Squat

Every 3 minutes x 18 minutes

2 Pause Back Squat

Build to a 2RM

Metcon

Metcon (AMRAP – Reps)

3 rounds of:

AMRAP in 3 minutes of:

20 DB Snatch@50,35

15 Box Jumps

Max reps goblet squats with time remaining

Use the DB for the goblet squat

Score is total goblet squats

**REST 1 MINUTE AFTER EACH ROUND**

June 16th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

1 minute max: Flutter Kicks

1 minute max: Plank Ups

1 minute max: Hand Release Ups

1 minute max: Russian Twists

1 minute max: Mountain Climbers

1 minute max: Light Weight DB Snatch

1 minute max: Burpees

1 minute max: V-Up Sit Ups

Rest 1 minute

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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