WOD

May 15th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Clean Pull

6×4 Clean Pulls with a slow descent

Go as heavy as possible, anywhere over 95%

Weightlifting

Power Clean + Push Press

Every 2 minutes x 14 minutes

3 Power Cleans THEN 3 Push Press

Build to a max on this

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

10 Handstand Push Ups

15 Pull Ups

20 Pistols

55 Double Unders

May 14th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Low Hang Snach

8×2 Low Hang Snatch

Go as heavy as possible for all 8 sets

Weightlifting

Back Squat

Every 4 minutes x 20 minutes (5 sets)

4 Back Squats @85%

Yes its from the new percentage you just hit

Metcon

Metcon (Time)

Every 4 minutes x 20 minutes: (5 sets)

10 Burpees over Bar

10 Power Snatches @75, 55

15, 11 Cal Bike

Score is the worst/slowest time

These snatches are meant to be UNBROKEN!!!! We are supposed to go light and fast today. I will drop the weight for you.

Challenge yourself and pick a weight you KNOW you can go UB every round for.

Same goes for the bike. If you have to scale, please scale!!!

May 13th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD
Yours truly is coaching today. We might not actually play some dodgeball this time. We will actually do a real warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Single Arm KB Push Press Left Arm

15 Kettlebell Swings

10 Single Arm KB Push Press Right Arm

20 Sit Ups

15 Kettlebell Swings

20 Cal Row

1 Kettlebell per person!!!

May 12th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Hang Snatch

Build to a 1RM Hang Snatch quickly

then

5×1 @90% of todays max

Weightlifting

Warm-up (No Measure)

5 minute bike ride

Then 3 easy rounds of:

10 Kip Swings

10 KB RDLs

10 Goblet Squats

20 V-Up Sit Ups

30″ Plank

Metcon

Metcon (Time)

For time:

50 Toes to Bar

50 Box Jump Overs

50 Single Arm KB OH Lunges Right Arm

50 Kettlebell Swings

50 Single Arm KB OH Lunges Left Arm

50 Cal Row

30 minute time cap

May 11th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

Establish a 1RM Overhead Squat

Weightlifting

Power Snatch

EMOM x 15 mintues

2 Power Snatches

Metcon

Metcon (Time)

4 rounds for time of:

15, 11 Cal Bike

12 Push Jerks @135, 95

9 Back Squats @135, 95

6 Bar Muscle Ups

May 10th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

1 minute max row

1 minute max v-up sit ups

1 minute max row

1 minute max plank

1 minute max row

1 minute max hollow hold

1 minute max row

1 minute max leg lifts

No Rest between movements

1 minute rest between rounds

Group stretch

Prep for WOD

Metcon

Metcon (AMRAP – Reps)

5 rounds for time AND reps of:

Max Unbroken Bench Press @135, 95

30 Walking Lunges

Score will be total reps on the bench press.

Might have to share benches. Thats ok!

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