WOD

July 21st 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

EMOM x 15 minutes

Minutes 1-5: 1 Snatch @75%

Minutes 6-9: 1 Snatch @80%

Minutes 10-12: 1 Snatch @85%

Minutes 13-14: 1 Snatch @90%

Minute 15: 1 Snatch @95%

Warm-up

Warm-up (No Measure)

5 minute bike/row

Then 3 easy rounds of:

50 Double Unders

10 Kips Swings

30″ Front Leaning Rest

10 Lunges

10 Step Siderman Stretch holding each step for 3 seconds

Metcon

Jared (Time)

4 Rounds for time of:

800m Run

40 Pull-ups

70 Push-ups
In honor of U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, died August 4, 2010
To learn more about Jared click here

July 20th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

8×2 Overhead Squats @85%

Weightlifting

Clean and Jerk

Every 2 minutes x 14 minutes

2 Cleans + 1 Jerk

Build to a max set

Metcon

Metcon (Time)

For time:

33 Wall Climbs

33 Front Squats @225, 155

Partition these reps however you see fit!!!!

July 19th 2018

CrossFit Lindy – CrossFit

Warm-up

Front Squat

Group Warm Up – Coaches Choice

Every 4 minutes x 20 minutes (5 sets)

3 Front Squats

Build to a 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Ring Rows

10 Push Push Ups

10 Sit Ups

10 Cal Row

July 18th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

8×1 Split Jerk

Go as heavy as possible for all reps

Warm-up

Warm-up (No Measure)

5 minute bike

Some group stretches

EMOM x 15 minutes

Minute 1 – 20″ Hanging L-Sit Hold

Minute 2 – 30 Russian Twists

Minute 3 – 30″ Front Leaning Rest Position

Minute 4 – 30 Abmat Sit Ups

Minute 5- 20 Total Bird Dogs

Metcon

Metcon (Time)

4 rounds for time of:

8 Muscle Ups

30 Ball Walls

July 17th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Deadlift

6×3 Deadlifts @80-85%

Try not to go heavier then this!

Weightlifting

3-2-1 Power Cleans + 1 Jerk

Every 2 minutes, FOR 3 ROUNDS, 3 Power Cleans + 1 Jerk at 75%, 2 Power Cleans + 1 Jerk @80%, 1 Power Clean and Jerk @85%. Total of 18 minutes (9 SETS of Clean and Jerks)

Metcon

Metcon (Time)

5 rounds for time of:

30 Single KB Front Rack Lunges @53, 35

15 Handstand Push Ups

15 Box Jumps NO REBOUNDING!!!

July 16th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

3 rounds of:

6 Back Squats @80%

4 Back Squats @85%

2 Back Squat @90%

Weightlifting

3-2-1 Snatch

Every 2 minutes, FOR 3 ROUNDS, 3 Snatch @75%, 2 Snatch @80%, 1 Snatch @85%. Total of 18 minutes (9 SETS of Snatches)

Metcon

Metcon (Time)

For time:

30 Cal Row

40 Target Burpees

30 Cal Bike

50 Toes to Bar

30 Cal Bike

40 Target Burpees

30 Cal Row

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