WOD

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

October 22nd 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

3 rounds of:

EMOM x 5 minutes

Minute 1: 1 Snatch @65%

Minute 2: 1 Snatch @70%

Minute 3: 1 Snatch @75%

Minute 4: 1 Snatch @80%

Minute 5: 1 Snatch @85%

Rest 1 minute

Weightlifting

Back Squat

Every 3 minutes 18 minutes (6 sets)

2 Back Squats @90-95%

Metcon

Metcon (Time)

4 rounds for time of:

400 meter run/row

20 Ball Walls

If you want, you can row today!

October 21st 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD
Thinking of the PVC Stick Game and the Pizza game

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

10 Single Arm KB Thrusters (Left)

10 Burpees

10 Single Arm KB Thrusters (Right)

10 V-Ups

10 Goblet Squats

10 Cal Row

October 20th 2018

CrossFit Lindy – CrossFit

Metcon

5k Run (Time)

Max Effort 5k Run
Today’s is Post Office Cafe Run for MPS!!! (GYM IS CLOSED) We hope to see all of you at CrossFit 231 for the charity WOD and run after. I want to see a group picture after the event so stick around and wait for everyone!!! Here is the link to register/donate:

https://support.mpssocietygive.org/event/post-office-cafe-27th-annual-5k-run-and-1k-fun-run/e190232?fbclid=IwAR3L18BTOMom3ewWCw29GlK04IoM8DNw_SluuAs_BCrRDlaBGU__SD2Z3vE

October 19th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Push Press + Overhead Squat

7×2 Behind the Head Snatch Push Press + 1 Overhead Squat

Stay heavy for all sets

Weightlifting

Halting Power Snatch

Every 2 minutes x 14 minutes

3 Halting Power Snatches

Build to a heavy set

Metcon

Metcon (Time)

4 rounds for time of:

400 meter run

11 Deadlifts @225, 155

15 Handstand Push Ups

Think about the deadlifts for this workout. These should be unbroken!!! If you break them up once or twice for the whole workout, that is fine. But any more and that is bad and that means we went too heavy!!! Coaches will take weight off the bar!!!!

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