WOD

December 23rd 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 – Reps)

For total reps

AMRAP in 10 minutes of:

10 Kettlebell Swings

10 Burpees

10 V-Ups

Rest 3 minutes

AMRAP in 20 minutes WITH your partner:

Max Cal Bike

Max Cal Row

You can switch off as needed whenever you want!!!

Just move!!!

December 22nd 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

5 rounds of

EMOM x 3 minutes

Minute 1: 1 Snatch @80%

Minute 2: 1 Snatch @85%

Minute 3: 1 Snatch @90%

No Rest between rounds

After 5th round, rest 5 minutes

EMOM x 10 minutes

1 Snatch @75-80% NO HOOK GRIP!!!!

Warm-up

Warm-up (No Measure)

3 easy rounds of:

10 Cal Bike

10 PVC Pass Throughs + OHS

50 Single Unsers

10 Kip Swings

10 V-Ups

30″ Paleo Chair

Metcon

Metcon (Time)

For time with your parter:

100 Power Snatches @75, 55

100 Double Under EACH

100 Thrusters @75, 55

100 Toes to Bar

100 Cal Bike

December 21st 2018

CrossFit Lindy – CrossFit

Strength Gainz

Paused Front Squat

8×2 Paused Front Squat

Hold bottom of each squat for 3″

Weightlifting

Power Snatch + Hang Power Snatch + Overhead Squat

Every 2 minutes x 14 minutes

1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats

Build to a max

Metcon

Metcon (Time)

For time:

24 Burpees Over Bar

12 Power Snatches @185, 125

18 Burpees Over Bar

9 Power Snatches

12 Burpees Over Bar

6 Power Snatches

December 20th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice for WOD prep

then,

EMOM x 15 minutes, alternating

14 Jumping Lunges

15 Ball Slams

15 V-UPs

15 Hand Release Push Ups

15 Kettlebell Swings

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
DO NOT DROP EMPTY BARBELLS!!!!

December 19th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

5×10 Push Press

Think around 60-65% of 1RM

Warm-up

Warm-up (No Measure)

Tabata:

Hollow Hold

Sit Ups

Russian Twists

Superman Hold with PVC Pipe

Air Squats

Rotate every set!!! This means a lot of transitioning!!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

50 Kettlebell Swings

50 Lunges

50 Toes to Bar

50 Ball Walls

50 Target Burpees

50 Double Unders

50, 36 Cal Bike

50 Cal Row (Everyone)

December 18th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Clean 1st Pull

6×3 Clean 1st Pulls

Hold each rep at the knee for 3″

Weightlifting

Clean + Front Squat + Jerk

Every 2 minutes x 14 minutes

2 Cleans + 1 Front Squat + 1 Jerk

Metcon

Metcon (Time)

4 rounds for time of:

15 Hang Power Cleans @185, 125

12 Push Jerks @185, 125

9 Burpee Box Jumps

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