WOD

September 18th 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
5×5 Three-position snatch grip holds

No dropping. Must do all 5 reps in a row

1 rep is holding all 3 positions

Weightlifting

3-2-1 Clean + 1 Jerk

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

Metcon

Metcon (Time)

For time:

15-12-9-6-3 Power Clean and Jerks @135, 95

100 Double Unders after each set

If your grace time is over 5 minutes, we are going to scale the weight of the barbell down!!!

September 17th 2018

CrossFit Lindy – CrossFit

Strength Gainz

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)

Weightlifting

Back Squat

Every 3 minutes x 18 minutes (6 sets)

2 Back Squats @85-90%

Metcon

Metcon (Time)

3 rounds for time of:

20, 15 Cal Bike

20 Target Burpees

20 Kettlebell Swings

20 minute time cap

September 16th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up 2 (No Measure)

Buddy Banded Running Drills

Team Relay plate carries

Then

AMRAP in 10 minutes (Not scored)

10 Ball Slams

15 V-Ups

10 Jumping Squats/Jumping Lunges

Alternate the two jumping movements each round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes of:

16 Plate-Ground to Overhead @45, 35

16, 12 Cal Bike

16 Hand Release Push Ups

16 OH Plate Lunges @45, 35

September 15th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

3 rounds of:

EMOM x 6 minutes

Minutes 1-3: 1 Snatch @80% (3 total snatches)

Minutes 4-5: 1 Snatch @85% (2 total snatches)

Minute 6: 1 Snatch @90% (1 Snatch)

Rest 1 minute after each round

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Then 3 easy rounds of:

200 meter run

50 Single Unders

10 Kip Swings

20 Hand Release Push Ups

15 Goblet Squats

20 ” Wall Facing HS Hold

20″ Spiderman Stretch each leg

Metcon

Metcon (Time)

For time with your partner:

20 Burpee Box Jumps

800 meter run

15 Squat Clean Thrusters @115, 75

40, 30 Cal Bike

10 Muscle Ups

800 meter run

5 Burpee Bar Muscle Ups

After 3, 2, 1, GO!!! Athlete one will complete all 20 burpee box jumps then athlete two will complete all Burpee Box Jumps

Athlete one will then run 800 meters. Then athlete two will run 800 meters

Athlete one will then do 15 SCT and then athlete two will do 15 SCT…etc

September 14th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

10×1 Overhead Squat with 3″ hold at the bottom

Go as heavy as possible

Weightlifting

Barbell Cycling – Power Clean and Jerk

3 rounds of:

EMOM x 4 minutes

3 Touch and Go Power Cleans then 3 Jerks (PC, PC, PC then Jerk, Jerk, Jerk)

Rest 1 minute after each round

Increase weight each round

Metcon

Metcon (Time)

5 rounds for time of:

15 Push Press @95, 65

12 Toes to Bar

9 Box Jumps

September 13th 2018

CrossFit Lindy – CrossFit

Warm-up

Back Rack Lunge

5 minute bike

Quick glute and hip stretch

Every 4 minutes x 20 minutes (5 sets)

20 Back Rack Lunges

Altnernate each rep!!!

No walking, stay in place, come to full extension every rep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

20 Ring Rows only

20 Abmat Sit Ups

20 Hand Release Push Ups

20 Abmat Sit Ups

20 Push Press @45, 35 (DO NOT DROP EMTPY BARS!!!!)

20 Abmat Sit Ups

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