WOD

September 7th 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Paused Front Squat

6×3 Pause Front Squats

Go as heavy as possible for all sets

Warm-up

Warm-up (No Measure)

3 minute Cal Bike

Rest 30″

3 Minute Cal Row

Rest 30″

2 minute Cal Bike

Rest 30″

2 Minute Cal Row

Rest 30″

1 minute Cal Bike

Rest 30″

1 Minute Cal Row

Rest 30″

Metcon

Metcon (Time)

For time:

800 meter Single Arm KB Farmers Carry

50 Goblet Squats

50 Toes to Bar

50 Target Burpees

50 Kettlebell Swings

800 meter Single Arm KB Farmers Carry

30 minute time cap

September 6th 2019

CrossFit Lindy – CrossFit

Weightlifting

Power Snatch

Every 2 minutes x 14 minutes

2 Power Snatches

Establish a 2RM

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

September 5th 2019

CrossFit Lindy – CrossFit

Gymnastics

Warm-up (No Measure)

5xME (Max Effort) Strict Pull ups with a 5″ descent. So do as many as you can, and with each rep, get your chin over and go slow on the way down. Use band if needed*

5xME Kipping Pull Ups with a 5″ descent.

5xME Hold as high as you can (Just do 1 pull up and stay at the top for as long as possible)

5xME Ring Dips

Rest 1-2 minutes after each set

Metcon

Metcon (Time)

3 rounds for time of:

500 meter row

25 Toes to Bar

15 Front Squats @135, 95

September 4th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds max reps of:

40″ Sit Ups

20″ Rest

40″ Russian Twists

20″ Rest

40″ Flutter Kicks

20″ Rest

40″ Hollow Rocks

20″ Rest

40″ Superman Hold

20″ Rest

Metcon

Metcon (Time)

For time:

50 KB Step Ups

50 KB Swings

50 Burpees

50 KB Swings

50 KB Step ups

25 minute time cap

September 3rd 2019

CrossFit Lindy – CrossFit

Weightlifting

Hang Power Clean

Every 2 minutes x 14 minutes

3 Hang Power Cleans + 1 Jerk

Build to a max

We are only scoring the hang cleans

Strength Gainz

Metcon (AMRAP – Reps)

3 rounds for total reps

AMRAP in 4 minutes of

Power Cleans

Front Squats

Push Jerks

@135, 95

Rest 3 minutes

You can only score reps by performing these movements, nothing else will count. You can do whatever/however you want to complete reps. No order, no logic, just work to your advantage

September 2nd 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

3x of:

10 Scorpions

10 Floor Angels

3x of:

10 Pal Off Press each side

10 Total Bird Dogs

10 Walking Lunges

3x of:

10 Hand Release Push Ups

10 V-Ups

30 Double Unders

Metcon

Metcon (Time)

For time:

35 Burpee Pull Ups

50 Kettlebell Swings

25, 18 Cal Bike

35 Burpee Pull Ups

25, 18 Cal Row

50 Kettlebell Swings

35 Burpee Pull Ups

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