WOD

August 13th 2019

CrossFit Lindy – CrossFit

Weightlifting

Clean + Front Squat + Jerk

EMOM x 15 minutes

1 Clean + 2 Front Squats + 1 Jerk

Build to a max

This is going to be agressive

Metcon (Time)

For time:

15-12-9 of

Power Cleans @135, 95

Handstand Push Ups

Rest 2 minutes

12-9-6 of

Power Cleans @155, 105

Ring Dips

Rest 2 minutes

9-6-3 of

Power Cleans @165, 115

Bar Facing Burpees

Metcon

August 12th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Quick group stretch, coaches choice

You will perform a 5 minute EMOM for each movement with a 2 minute rest after each EMOM

20 Single Arm DB/KB Shoulder Press (10 each side)

20 DB Supported Rows (10 each side)

15 Bent over DB Flies (Or use the little change weights if the weights are too heavy)

45″ Low Plank

Metcon

Metcon (Time)

3 rounds for time of:

400 meter run

17 Thrusters @95, 65

17 Chest to Bar Pull Ups

August 11th 2019

CrossFit Lindy – CrossFit

Warm-up

Minute on/off cardio with your partner (No Measure)

4 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Row

Rest 1 minute

Then 4 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Bike

One person rows/bikes for 1 minute while the other rests

The whole warm up is 17 minutes long

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

20 Cal Row

20 Burpees over your DB

20 DB Hang Clean and Jerks (10 each side)

15, 11 Cal Bike

August 10th 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean + High Hang Clean

5×1 Clean + 2 High Hang Cleans + 1 JERK

Stay heavy across for all sets

4×3 Hang Clean High Pulls as heavy as possible

Warm-up

Warm-up (No Measure)

5 minute light bike

2x of

10 Scorpions

10 Floor Angels

2x of

20 Lunges with PVC Pass through

10 Kip Swings

2x of

20 Total Bird Dogs

10 Ring Rows

3 minute Paleo Chair

1 minute Spiderman Stretch each side

Metcon

Metcon (Time)

3 rounds for time with your partner of:

800 meter run

50 Burpee Pull Ups

50 Overhead Squat @95, 65

August 9th 2019

CrossFit Lindy – CrossFit

Weightlifting

Front Squat

Every 3 minutes x 18 minutes (6 sets)

3 Front Squats with a 2″ hold at the bottom

Use a buddy to help count your seconds in the squat

Metcon

Metcon (Time)

4 rounds for total time of:

500 meter row

50 Double Unders

20 Hand Release Push Ups

20 Toes to Bar

Rest 1 minute after each round

August 8th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Pick 4 out of the 7

5xME Banded Ring Dips

5xME Ring thing ring dips

5×10 Push Ups in the P-lettes

5×10 Feet elevated push ups

5xME Ring push ups

5xME Ring support hold

5×10 DB Bench press as heavy as possible

Rest 2 minutes between each set

Metcon

Metcon (Time)

Every 4 minutes x 20 (5 sets)

200 meter run

30 Sit Ups

Score is the worst/slowest 200 meter run

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