WOD

February 16th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of with 2 minutes at each station of:

Max Cal Row

Max Lunges

Max Cal Bike

Max Sit Ups

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3 of:

Kettlebell Swings

Box Jumps (no rebounding)

Toes to Bar

Box Jumps

February 15th 2020

CrossFit Lindy – CrossFit

8am Strength Gainz

Hang Clean + Clean

Establish a 1RM Hang Clean + Clean

Then E2OM for 12 minutes (6 sets)

1 Hang Clean + 2 Cleans @70% of todays max

Warm-up

Warm-up (No Measure)

4 easy rounds of:

10 Cal Bike

10 Kettlebell Swings

10 Hand Release Push Ups

10 Step Spiderman stretch with a 3″ hold at each step

10 Kip Swings

Metcon

Metcon (Time)

For time:

100 Overhead Squats @95, 65

50 Power Cleans @185, 125

EMOM perform 5 Burpees over bar when doing the thrusters and then 3 Muscle Ups when doing the power cleans

February 14th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

Establish a 1RM

Then 5×1 @85% of todays max with a 3″ hold at the bottom

Weightlifting

Barbell Cycling – Squat Snatch

3 rounds of:

EMOM x 4 minutes

3 Touch and Go Squat Snatches

Rest 1 minute after each round

Add weight only after each round

Metcon

Metcon (Time)

For time:

1,000 meter row

Then 10 rounds of:

7 Chest to Bar Pull Ups

8 Ring Dips

9 Goblet Squats @53, 35

February 13th 2020

CrossFit Lindy – CrossFit

Metcon

Metcon (AMRAP – Reps)

With a running clock…

0:00 – 5:00

Group Stretch, coaches choice

5:00 – 10:00

Barbell Warm Up

10:00 – 25:00

EMOM x 15 minutes

Minute 1: 10 UB Thrusters @95, 65

Minute 2: 10 Burpees Over Bar

Minute 3: 10 Toes to Bar

Minute 4: 30″ Max Double Unders

Minute 5: Rest

25:00 – 32:00

Max Cal Bike

32:00 – 34:00

Rest

34:00 – 41:00

Max Cal Row

41:00 – 43:00

Rest

43:00 – 50:00

Max 10 meter shuttle runs

Score is total calories + shuttle runs combined

February 12th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Front Squat

7×3@85%

3×10 @65%

Weightlifting

Clean and Jerk

Every 90″ x 18 minutes (12 sets)

1 Clean and Jerk

First 4 reps @75%

Second 4 reps @80%

Last 4 reps @85%

Add 5-10lbs more from each set than from last week

Metcon

Metcon (Time)

For time:

10 Clean and Jerks @135, 95

10, 7 Cal Bike

8 Clean and Jerks @165, 110

15, 11 Cal Bike

6 Clean and Jerks @185, 125

20, 15 Cal Bike

4 Clean and Jerks @205, 140

25, 20 Cal Bike

2 Clean and Jerks @225, 155

30, 25 Cal Bike

Clean and jerks can be any style, any way.

February 11th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Snatch 1st Pull

5×5 Snatch 1st Pulls

Hold the top for like 2″

HEAVIER THAN LAST WEEK!

Weightlifting

Snatch

EMOM x 15 minutes

1 Snatch

First 5 Snatches @75%

Second 5 snatches @80%

Last 5 snatches @85%

Add 5-10lbs more from each set than from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

5 Sumo Deadlift High Pulls @135, 95

7 Handstand Push Ups

9 Box Jumps (No rebounding)

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