WOD

October 7th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD

Metcon

Metcon (AMRAP – Reps)

For total reps:

AMRAP in 5 minutes of:

5 Pull Ups

10 Push Ups

15 Air Squats

Rest 1 minute

AMRAP in 5 minutes of:

Max Cal Bike

Rest 1 minute

AMRAP in 5 minutes of:

5 Pull Ups

10 Push Ups

15 Air Squats

Rest 1 minute

AMRAP in 5 minutes of:

Max Cal Row

October 6th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean 1st Pull + Clean + Jerk

10×3 Clean 1st Pulls + 1 Clean + 1 Jerk

Use heavy weights for all 10 sets

Warm-up

Warm-up (No Measure)

5 minute light bike/row

then 3 easy rounds of:

200 meter run

10 Kip Swings

10 Kettlebell Swings

3 Wall Climbs

30″ Hurdler Stretch each leg, slowly moving back and forth

Metcon

Metcon (Time)

For time with your partner:

400 meter run

80 Deadlifts @155, 105

400 meter run

80 Hang Power Cleans @155, 105

400 meter run

80 Push Jerks @155, 105

400 meter run

25 minute time cap

October 5th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Balance

6×3 Snatch Balance with a 3″ hold at the bottom of the squat as heavy as possible

Weightlifting

3-2-1 Power Snatch

Every 2 minutes, FOR 3 ROUNDS

3 Power Snatch @75%

2 Power Snatch @80%

1 Power Snatch @85%

Total of 18 minutes (9 SETS of Snatches)
TODAY’S SNATCHES ARE HALTING POWER SNATCHES!!!!!!

Metcon

Metcon (Time)

5 rounds for time of:

55 Double Unders

20 Toes to Bar

15 Handstand Push Ups

October 4th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 minute bike

Quick Group Stretch

Then for 15 minutes

Max Effort Wall Facing HS Holds

30 Sit Ups

Every time you come off the wall you perform 30 Sit Ups

Rest as needed between the two

If you dont want to go upside, hold DBs over your head

Metcon

Metcon (Time)

“RX” Version:

Every 5 minutes x 30 minutes (6 sets)

800 meter run

OR

“Scaled” Version:

Every 6 minutes x 30 minutes (5 sets)

800 meter run

Score is the slowest/worst time

October 3rd 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

8×2 Split Jerk @80-85%

Warm-up

Warm-up (No Measure)

EMOM x 15 minutes

Minute 1: 20″ L-Sit Hang

Minute 2: 20 Total Bird Dogs

Minute 3: 20 Russian Twists

Minute 4: 20 Supermans

Minute 5: 20 Sit Ups

Metcon

Metcon (AMRAP – Reps)

For total reps

4 rounds of:

1 minute max Ball Walls

Rest 30 seconds

1 minute max Burpee Box Jumps

Rest 30 seconds

1 minute max Hang Power Cleans @155, 105

Rest 30 seconds

October 2nd 2018

CrossFit Lindy – CrossFit

Strength Gainz

Clean Grip Deadlift

5×5 Clean Grip Deadlifts @75% of your best Deadlift

Weightlifting

Hang Power Clean + Jerk

Every 2 minutes x 14 minutes

3 Hang Power Cleans THEN 3 Jerks

Build to a max

Metcon

Metcon (Time)

For time:

40-30-20-10 of:

Cal Bike

Chest to Bar Pull Ups

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