WOD

May 23rd 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

AS A GROUP!!!!

800 meter run

20 Burpees

30 DB Snatch

800 meter run

Scale reps/weight as needed in order to stay together

If you have to do more reps to be able to stay with someone who can’t do as much, then do it

Gymnastics

Handstand Push-ups

4 rounds of:

2 minutes Max Effort HSPUs

2 minutes Rest

Today we work progressions, try something you have never tried before. Use a deficit, take an abmat away, heavier DBs, the banded harness HSPU

Metcon

Metcon (Time)

For time:

20, 15 Cal Bike

20 Goblet Squats

20 Cal Row

20, 15 Cal Bike

20 Hand Release Push Ups

20 Cal Row

20, 15 Cal Bike

20 Ring Rows

20 Cal Row

20 minute time cap

May 22nd 2019

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

Establish a 1RM Split Jerk

Then,

4×2 Split Jerks @90% of todays max

Warm-up

Warm-up (No Measure)

3 rounds of:

30 seconds max Flutter Kicks

Rest 30 seconds

30 seconds max Russian Twists

Rest 30 seconds

30 second Plank

Rest 30 seconds

30 seconds max Hollow Hold

Rest 30 seconds

30 seconds max Bird Dogs

Rest 30 seconds

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

May 21st 2019

CrossFit Lindy – CrossFit

Strength Gainz

Clean Pull

5×5 Clean Pulls

After EACH pull, on the way down, top and hold the bar AT the knee for 3″

Go as heavy as possible

Weightlifting

Pause Back Squat

Every 3 minutes x 18 minutes

2 Pause Back Squats

Hold the bottom for 2-3″

Go heavier then May 13th

Metcon

Metcon (Time)

For time:

35-25-15 Cal Bike

10 Push Jerks @205, 135

Women do: 30-20-10 cal bike

May 20th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

2 rounds of

EMOM x 4 minutes

1 Snatch @80%

EMOM x 3 minutes

1 Snatch @85%

EMOM x 2 minutes

1 Snatch @90%

Rest as needed between EMOMs

Warm-up

Warm-up (No Measure)

EMOM x 16 minutes

Minute 1: 12 Burpees

Minute 2: 12, 9 Cal Bike

Minute 3: 12, 9 Cal Row

Minute 4: Rest

MAKE TRANSITIONS FAST!!!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

5 Muscle Ups

20 Kettlebell Swings

40 Double Unders

May 19th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

1 minute max: Flutter Kicks

1 minute max: Plank Ups

1 minute max: Hand Release Ups

1 minute max: Russian Twists

1 minute max: Mountain Climbers

1 minute max: Kettlebell Swings

1 minute max: Burpees

1 minute max: Sit Ups

Rest 1 minute

Metcon

Metcon (Time)

4 rounds for time of:

400 meter run

25 Ball Balls

15 Toes to Bar

May 18th 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Power Clean and Jerk

3 rounds of:

Every 30″ x 5 minutes (10 snatches)

1 Power Clean and Jerk

Try and use 80-85% the whole time

Rest 1 minute after each round

Warm-up

Warm-up (No Measure)

5 minute light bike

Then 3 easy rounds of:

200 meter run

10 Pal-off press each side

10 Walking Lunges

10 Reverse Lunges

30 Wall Facing HS Hold (Nose and toes only on the wall)

30″ Spiderman stretch each side

Metcon

Metcon (Time)

For time with your partner:

200 Toes to Bar

200 Ball Walls

100 Hang Power Cleans @95, 65

100 Cal Bike

25 minute time cap

If you are a team of two women, then its only 80 cals

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