WOD

October 28th 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 16 minutes

10 Single Arm KB Push Press (Left)

10 Box Jumps

10 Single Arm KB Push Press (Right)

10 V-Ups

10 Kettlebell Swings

10 Cal Row

October 27th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

High-Hang Snatch

6×1 High Hang Snatch

Go as heavy as possible!!!

BUT less than the percentages you have to use for the hang snatch below

Hang Snatch

6×1 Hang Snatch @85-90% of best HANG Snatch

Snatch

6×1 Snatch @85-90%

This should be more than your Hang Snatch

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Then 3 easy rounds of:

200 meter run

10 Air Squats

30″ Handstand Hold

10 Hand Release Push Ups

10 Supermans

30″ Pigeon Pose each side

Metcon

Metcon (Time)

For time:

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

Back Squats @225, 155 (From the floor)

Handstand Push Ups

Burpee Over Bar

October 26th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Paused Front Squat

8×2 Paused Front Squats

As heavy as possible for all 8 sets

Hold at the bottom for 2-3″

Weightlifting

Power Snatch + Hang Power Snatch

Every 2 minutes x 14 minutes

1 Power Snatch + 2 Hang Power Snatches

No Drops

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Ball Walls

10 CTB Pull Ups

10 Kettlebell Swings

10 Box Jumps

October 25th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Group Stretch

Then,

Every 3 minutes x 18 minutes (6 sets)

10 Shoulder Press + 10 Pendlay Rows

Go as heavy as possible for both lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

10 Cal Row

10 Burpees

10 Kettlebell Swings

10 Box Jumps

10 Single Arm KB Push Press (5 each arm)

October 24th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

5-5-3-3-3-2-2-1

Build and work your way up

Warm-up

Warm-up (No Measure)

More Tabata, YASSS!!!

Hanging L-Sit

Wall Facing HS Hold

Plank

Wall Sit

The pull up rig is far from the wall, be FAST on your transitions!!!

We are alternating movements every set!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Toes to Bar

15 Push Ups

20 OH Lunges at 45, 35 plates

October 23rd 2018

CrossFit Lindy – CrossFit

Strength Gainz

Clean 1st Pull

5×5 Clean First Pulls @100% of 1RM Clean

Hold each rep at the knee for 3″

Weightlifting

Clean

3 rounds of:

EMOM x 5 minutes

Minute 1: 1 Clean @65%

Minute 2: 1 Clean @70%

Minute 3: 1 Clean @75%

Minute 4: 1 Clean @80%

Minute 5: 1 Clean @85%

Rest 1 minute

Metcon

Metcon (Time)

For time:

25-20-15-10-5 of

Push Press @115, 75

Sumo Deadlift High Pull @115, 75

10 Burpee Over Bar after each set

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