WOD

June 4th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch + Low Hang Snatch + Hang Snatch

6×1 Snatch + 1 Low Hang Snatch + 1 Hang Snatch

Build to a max

Then 85% of todays max

and do 3×1 Snatch + 1 Low Hang Snatch + 1 Hang Snatch

Warm-up

Warm-up (No Measure)

Tabata

Plank Ups

Front Leaning Rest Single Arm Shoulder Taps

Superman Hold

Hollow Hold

Side Plank (Switch sides every set)

Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest

Today we are going to do all 8 sets of the one movement before we move on to the next

Metcon

Metcon (2 Rounds for time)

Each for time:

0:00 – 10:00

12-9-6-3 of

Deadlifts @245, 165

CTB Pull Ups

10:00 – 20:00

12-9-6-3 of

Power Snatch @115, 75

Burpees Over Bar

There will be a 9 minute cap on each part. That gives you a minute to change your weights out

Put your snatch weight on the bar first!!!

June 3rd 2019

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

Every 5 minutes x 25 minutes (5 sets)

5 Back Squats @75-80% + ME STRICT Pull Ups

Warm-up

Warm-up (No Measure)

Every 5 minutes x 20 minutes (4 sets)

800 meter run

If you finish the run under 3:30″ you will do 10 burpees

If you think you will have problems finishing the run, either run a 400 meter or 600 meter

The 600 meter will be making a right turn on “MANHATTAN”

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

5 Pull Ups

10 Walking Lunges

10 Push Ups

10 Walking Lunges

Rest 20″ After each round

If you have a vest, wear it

June 2nd 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

HAPPT BIRTHDAY BAHMSAUCE!!!!!!!

2 rounds of:

43″ max: Jumping Lunges

43″ max: Mountain Climbers

43″ max: Wall Sit holding a Plate out in front

43″ max: Flutter Kicks

43″ max: Plank Ups

43″ max: Shoulder taps in FLR position

43″ max: Lunges

43″ max: Ring Support Hold (top of the rings)

Rest 17″ seconds after each movement

Metcon

Metcon (Time)

For time:

43 Goblet Style Weighted Step Ups

43 Toes to Bar

43 Hand Release Push Ups

43 Ring Rows

43 Front Squats @95, 65

June 1st 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean

3×2 High Hang Clean

3×2 Hang Clean

3×1 Clean and JERK!!!

Try and add weight ever set!!!

Warm-up

Warm-up (No Measure)

5 minute light bike/row

10 Goblet squats

10 Kip Swings

10 Pal-off press each side

10 KB Deadlifts

10 Single arm shoulder taps in the Front Leaning Rest position

20″ Wall Facing HS Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 minutes with your partner of:

15, 11 Cal Bike

12 Burpees Over Bar

9 Power Snatch @115, 75

6 Bar Muscle Ups

Round for round!!!!

May 31st 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Balance

Establish a 1RM

Weightlifting

Power Snatch

3 rounds of: (15 minute EMOM)

Minute 1: 1 Power Snatch @70%

Minute 2: 1 Power Snatch @75%

Minute 3: 1 Power Snatch @80%

Minute 4: 1 Power Snatch @85%

Minute 5: 1 Power Snatch @90%

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
This is A LOT of box jumps. PLEASE LIMIT THE REBOUNDING!!!!!

30 minute time cap

May 30th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 Floor Facing Angels

10 Scap Push Ups

3 sets of:

10 5-7 Scap Pull Ups

10 Ring Rows

Gymnastics

Pull-ups

Evrything STRICT!!!

Every 3 minutes x 18 minutes (6 sets)

ME Strict Pull Ups

If you have more than 10, go weighted

If you have less than 10, stay strict

If you have lass than 5, use a red band

If you normally use a green band, go down with a SLOW descend

Metcon

Metcon (Time)

For time:

50 Target Burpees

40 Cal Row

30, 24 Cal Bike

200 meter run

10 Wall Climbs

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