WOD

May 20th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD

Metcon

Metcon (Time)

For time:

50 Single Arm KB/DB Push Press (switch as needed)

50 V-Up Sit Ups

50 Box Jump Overs (No rebounding)

50 Cal Bike (everyone)

50 Lunges with KB/DB in Front Rack

50 Cal Row

30 minute time cap

May 19th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Hang Clean + Jerk

HANG Clean AND Jerks

4×2@80%

3×2@85%

3×1@90%

All percentages are bsed off your 1RM from the floor!!!

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Then 3 easy rounds of:

10 Kip Swings on the Pull Up Bar

30″ Front Leaning Rest Position

10″ Hold the Bottom of the Push Up

20 V-Up Sit Ups

10 Duck Walk Forwards

10 Duck Walk Backwards

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes with your partner of:

15 Cal Bike

Then 3 rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

This is round for round with your partner. You switch out after the 3rd round of Pull Ups, Push Ups and Squats are finished

May 18th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

7×3 Overhead Squats

Try and use 80-85% for all the sets

Weightlifting

Clean + Low Hang Clean + Front Squat

Every 2 minutes x 14 mintues

1 Clean + 1 Low Hang Clean + 1 Front Squat

Metcon

Metcon (Time)

For time:

3 rounds of:

5 Bar Muscle Ups

5 Power Snatch @155, 105

Then 3 rounds of:

30 Air Squats

15 Deadlifts @155, 105

Then 3 rounds of:

5 Muscle Ups (Ring)

5 Power Cleans @155, 105

25 minute time cap

The scale for the Muscle Ups will be 10 CTB Pull Ups

May 17th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice for WOD prep

then,

5 rounds not for time of:

10 Hip Extensions

10 GHD Sit Ups

100ft Single Arm KB/DB Carry (50ft each arm)

Metcon

Metcon (Time)

For time:

50-40-30-20-10 of

Calories Rowed

Wall Balls @14, 8 (I should have enough and this isn’t a typo)

12 Burpee Box Jumps after each set

30 minute time cap

This is going to be hard so please bring in plenty of water and a towel to wipe yourself down!!!!

May 16th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Jerk Drives

5×5 Jerk Drives

110% of 1RM Jerk

Warm-up

Warm-up (No Measure)

AMRAP in 15 minutes

60 second Handstand Hold

60 second Static Hang (Hang on Pull Up Bar)

15 Shoulder Press (strict)

15 Strict Pull Ups!!!

This isn’t for time. This is for quality. Will go over scaling options in the gym.

Metcon

Metcon (AMRAP – Reps)

For total reps:

AMRAP in 4 minutes of:

Max Calorie Bike

Rest 1 minute

AMRAP in 4 minutes of:

10 Toes to Bar

10 Push Ups

Rest 1 minute

AMRAP in 4 minutes of:

Max Calories Rowed

Rest 1 minute

AMRAP in 4 minutes of:

10 Toes to Bar

10 Push Ups

May 15th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Clean Pull

6×4 Clean Pulls with a slow descent

Go as heavy as possible, anywhere over 95%

Weightlifting

Power Clean + Push Press

Every 2 minutes x 14 minutes

3 Power Cleans THEN 3 Push Press

Build to a max on this

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

10 Handstand Push Ups

15 Pull Ups

20 Pistols

55 Double Unders

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