WOD

December 11th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Pause Snatch Grip Deadlifts

Hold the bar at the knee for 3″ each rep
7×3 Pause Snatch Grip Deadlifts

Heavy as possible

Weightlifting

Snatch

3 rounds of:

EMOM x 5 minutes

Minute 1: 1 Snatch @70%

Minute 2: 1 Snatch @75%

Minute 3: 1 Snatch @80%

Minute 4: 1 Snatch @85%

Minute 5: 1 Snatch @90%

Rest 1 minute between rounds

Metcon

Metcon (AMRAP – Reps)

3 rounds for total reps:

1 minute max Cal Bike

Rest 30 seconds

1 minute max Burpee Box Jumps

Rest 30 seconds

1 minute max Cal Row

Rest 30 seconds

1 minute max Thrusters @135, 95

Rest 30 seconds

December 10th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

5×2 Back Squat @85-90%

5×1 Back Squat @90+%

Warm-up

Warm-up (No Measure)

Every 2 minutes x 16 minutes (2 rounds of work)

250, 200 meter row

20 Target Bupees

20, 15 Cal Bike

30 Sit Ups

Alternate each movement every 2 minutes

Metcon

Metcon (Time)

For time:

40 Handstand push Ups

40 Toes to Bar

40 Kettlebell Swings @70, 53

40 Goblet Style KB Step Overs @70, 53

40 Single Arm KB Lunges (20 left, 20 right)

December 9th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Air Squats

December 8th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

5×1 Snatch @90%

Power Snatch + Overhead Squat

5×1 Power Snatch + 2 Overhead Squats as heavy as possible

High Hang Snatch + Snatch Balance

3×1 High Hang Snatch + 1 Snatch Balance

Heavy as possible

Warm-up

Warm-up (No Measure)

5 minute light bike row

Then 3 rounds of:

10 Kip Swings

10 Ring Rows

10 Jumping Squats

10 V-Ups

10 Hand Release Push Ups

30″ Paleo Chair

Metcon

Metcon (Time)

For time with your partner:

100 Ball Walls

100 Chest to Bar Pull Ups

100 Ball Walls

100 Toes to Bar

EMOM 4 Burpees over your buddy (everyone does burpees)

At 3-2-1 GO! Everyone will do burpees. As soon as you are both done, then you can pick up the ball. At the top of every minute. Every will always do burpees until the time runs out

30 minute time cap

December 7th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Push Press + Overhead Squat

7×3 Snatch Grip Push Push Press + 2 Overhead Squats

Heavy as possible for all sets

Weightlifting

Hang Power Snatch

Every 2 minutes x 14 minutes

3 Hang Power Snatches

Build to a max, no drops

Metcon

Metcon (Time)

For time:

15, 11 Cal Bike

15 Power Cleans @135, 95

15, 11 Cal Bike

15 Power Snatches @135, 95

15, 11 Cal Bike

15 Squat Cleans @135, 95

15, 11 Cal Bike

15 Squat Snatches @135, 95

15, 11 Cal Bike

One bar and one weight for this workout. So if you struggle with the squat snatch, that will be the weight you use for the whole workout.

December 6th 2018

CrossFit Lindy – CrossFit

Warm-up

Front Squat

Group warm up

Prep and mobilize the legs

Every 4 minutes x 20 minutes (5 sets)

8 Front Squats

Build to an 8RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

10 Ring Rows

10 Hand Release Push Ups

10 Sit Ups

10 Air Squats

10 DB Snatch (You choose the weight)

10 Box Jumps

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