WOD

August 13th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

3 rounds of:

4 Back Squats @80%

2 Back Squats @85%

1 Back Squat @90%

ADD 5-10lbs from last week

Weightlifting

Low Hang Snatch + Snatch

Every 2 minutes x 16 minutes

1 Low Hang Snatch + 1 Snatch

Build to a max

Metcon

Metcon (Time)

For time:

50 Double Unders

5 Squat Snatch @155, 105

50 Double Unders

4 Squat Snatch @175, 115

50 Double Unders

3 Squat Snatch @195, 125

50 Double Unders

2 Squat Snatch @205, 135

50 Double Unders

1 Squat Snatch @215, 145

If you cannot snatch these weights, you will snatch 80% of you best snatch ever, for each set.

August 12th 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 – Rounds and Reps)

AMRAP in 20 minutes of:

10 Ring Rows

10 Hand Release Push Ups

10 Kettlebell Swings

10 V-Ups

10 Goblet Squats

10 Cal Bike

August 11th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

4 rounds of:

EMOM x 4 minutes

1 Snatch @70%

1 Snatch @75%

1 Snatch @80%

1 Snatch @85%

1 minute rest between rounds

Warm-up

Warm-up (No Measure)

Row/Bike 5 minutes

Then 3 easy rounds of:

100 Single Unders

10 KB Single Leg RDLs

10 Jumping Squats

10 Kip Swings

Then group stretch, get ready for the WOD

Metcon

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Top of the hour time cap!!!!

Be smart with the deadlifts guys!!!

Remember no singles on the deads. I will strip your bar if you do!

If you cannot do more then sets of 10 on the deads. You will scale!!!

Share boxes and limit rebounding as its a lot of box jumps!!!

August 10th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

6×3 Overhead Squats @80-85%

Weightlifting

Power Snatch

3 rounds of:

EMOM x 5 minutes

1 Power Snatch

Rest 1 minute between rounds

Build to a max every 5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Burpees

10 Toes to Bar

10 Kettlebell Swings

10 Lunges

August 9th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Pendlay Row

Little group warm up

Coaches choice

then,

5×10 Pendlay Rows

Go as heavy as possible for each set

Metcon

Metcon (Time)

3 rounds for time of:

20 Kettlebell Snatch (10 each arm)

15 Goblet Style Lunges

10 Burpee Box Jumps

Compare to May 3rd 2018

August 8th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Push Press + Push Jerk + Split Jerk

5×3 Push Press + 2 Push Jerk + 1 Split Jerk

Stay heavy for all sets

Weightlifting

Barbell Cycling – Power Clean

3 rounds of:

EMOM x 4 minutes

5 Power Cleans

Rest 1 minute after each round

Try and go heavy

Metcon

Metcon (Time)

For time:

21 Thrusters @115, 75

21 Pull Ups

15 Thrusters @135, 95

15 CHEST TO BAR Pull Ups

9 Thrusters @155, 105

9 Bar Muscle Ups

If you have to scale that workout. You will try and PR your Fran time!!!

No other weight combinations allowed!

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