WOD

March 16th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch 1st Pull + Hang Snatch High Pull

5×3 Snatch 1st Pulls + 3 Hang Snatch High Pulls

Warm-up

Warm-up (No Measure)

Every 5 minutes x 20 minutes (4 sets)

Sets 1 & 3: 500 Meter Row + 15 Burpee Box Jumps

Sets 2 & 4: 30, 24 Cal Bike + 15 Ring Rows + 15 V-Ups

Metcon

Metcon (Time)

3 rounds for time of:

800 meter run

11 Power Snatch @135, 95

April 15th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

Establish a 3RM Back Squat

Then 3×3 @90% of todays max

Weightlifting

Snatch + High Hang Snatch

Every 2 minutes x 14 minutes

1 Snatch + 2 High Hang Snatches

Go as heavy as possible for all sets

Metcon

Metcon (Time)

5 rounds for time of:

40 Double Unders

10 Deadlifts @155, 105

7 Squat Cleans @155, 105

4 Thrusters @155, 105

April 14th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Every 2 minutes x 24 minutes

250, 200 meter row

25 Kettlebell Swings

20, 15 Cal Bike

20 Target Burpees

Alternate each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

10 Toes to Bar

10 Box Jumps

10 KB Lunges

10 Ring Rows Only

10 Hand Release Push Ups

April 13th 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

Establish a 2RM Touch and Go Snatch

3×5 Hang Snatch High Pulls as heav as possible

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Empty BB Warm Up

Warm up Power Clean and Jerk

Metcon

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Women’s weight is 105

45 minute time cap

Will go over run course

April 12th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Push Press + Snatch Balance

6×2 Snatch Push Press + 1 Snatch Balance with a 3″ hold at the bottom of the squat

heavy as possible for all reps

Metcon

Weightlifting

Snatch High Pull + Power Snatch

Every 2 minutes x 14 minutes

3 Snatch High Pulls + 1 Power Snatch

Build to a max

No dropping High Pulls

Metcon (Time)

For time:

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

Front Squats @205, 135

Burpee Bar Muscle Ups

April 11th 2019

CrossFit Lindy – CrossFit

Warm-up

15 Minute Warm Up 2 (No Measure)

15 minutes straight through (1 movement per minute)

Minute 1 – Wall Climbs

Minute 2 – Supermans

Minute 3 – Push Ups

Minute 4 – KB Sumo Deadlift High Pulls

Minute 5 – Mountain Climbers

Minute 6 – Hollow Hold

Minute 7 – Front Leaning Rest Position (top of Push Up)

Minute 8 – 30″ side plank each side

Minute 9 – Plank

Minute 10 – Air Squats

Minute 11 – Sit Ups

Minute 12 – Jumping Lunges

Minute 13 – Jumping Jacks

Minute 14 – KB Figure 8’s

Minute 15 – KB Russian Swings

Metcon

Metcon (AMRAP – Reps)

3 rounds for total reps of:

2 minute max Cal Row

Rest 30 seconds

2 minute max KB Step Ups + Hand Release Push Ups (You choose how you want to do them)

Rest 30 seconds

2 minute Max Cal Bike

Rest 30 seconds

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