WOD

November 16th 2018

CrossFit Lindy – CrossFit

As of now, the gym will be open in the morning.

Strength Gainz

Snatch Push Press + Snatch Balance

6×2 Snatch Push Press + 1 Snatch Balance

Go as heavy as possible

Weightlifting

Hang Power Snatch + Power Snatch

Every 2 minutes x 14 minutes

1 Hang Power Snatch + 2 Power Snatch

Build to a max

Metcon

Metcon (AMRAP – Reps)

5 3-minutes rounds of:

25, 20 Cal Bike

Max Target Burpees

Rest 1 minute between rounds

Score is total burpees!

November 15th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice for WOD prep

then,

5 rounds not for time of:

10 Weighted Glute/Hip Bridge

20 Bulgarian Squats (10 each leg)

200ft KB/DB Carry. One arm overhead, the other farmer’s carry (100ft each side)

Quick review of KB Snatch

Metcon

Metcon (Time)

5 rounds for time of:

10 KB Snatch Left Arm

8 Toes to Bar

10 KB Snatch Right Arm

8 Target Burpees

November 14th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

Establish a 1RM Push Press

Then 5×3 at 85% of todays

Warm-up

Warm-up (No Measure)

EMOM x 15 minutes

Minute 1: 30″ Hollow Hold

Minute 2: 10 Total Bird Dogs

Minute 3: 30 Russian Twists

Minute 4: 10 Target Burpees

Minute 5: 15 Sit Ups

Metcon

Metcon (Time)

4 rounds for time of:

25, 20 Cal Bike

15 Hang Power Cleans @185, 125

November 13th 2018

CrossFit Lindy – CrossFit

Strength Gainz

3 Position Holds

Hold each position for 3 seconds, starting from the bottom and work your way up!

2″ off the floor, AT the knee, mid thigh

Have the shoulders remain over the bar the whole time
7×3-three position snatch grip holds!

Go as heavy as possible today and on the way down, DO NOT touch the floor. UB Reps!!!

Weightlifting

Power Clean

EMOM x 15 minutes of:

1 Power Clean

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Toes to Bar

10 Handstand Push Ups

10 CTB Pull Ups

20 Front Rack KB Lunges @70, 53

November 12th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

7×3 Back Squats @85-90%

Weightlifting

Snatch

EMOM x 15 minutes

1 Snatch

Build to a max

Metcon

Metcon (Time)

5 rounds for time of:

21, 16 Cal Bike

14 Kettlebell Swings

7 Burpee Box Jumps

November 11th 2018

CrossFit Lindy – CrossFit

HAPPY VETERANS DAY!!!!!
If you know of a Veteran, give them a hug!

Warm-up

Warm-up (No Measure)

15 minutes of some good Bike intervals

45″ of work, 15″ of rest

30″ of work, 30″ of rest

15″ of work, 45″ of rest

Quick group stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Swole-Patrol WOD

AMRAP in 18 minutes of:

10 Ring Rows only

10 Handstand Push Ups/DB Strict Press

10 Sit Ups

10 Push Ups

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