WOD

September 9th 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)

AMPRAP in 18 minutes of:

4 Pull Ups

8 Hand Release Push Ups

12 Kettlebell Swings @70, 53

September 8th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

Establish 1RM Clean and Jerk

Then

3×3 Clean 1st pulls @110% of todays max

Warm-up

Warm-up (No Measure)

NO 10AM TODAY!!!! Sorry for the inconvenience

5 minute light bike/row

Then 3 easy rounds of:

50 Double Unders/100 Singles

15 Hand Release Push Ups

15 Jumping Squats

5 Inch worms NO PUSH UP

30″ Spiderman Stretch each side

Metcon

Metcon (Time)

NO 10AM TODAY!!!! Sorry for the inconvenience

For time with your partner of:

800 meter run (Must run together)

50 Target Burpees

400 meter run

50 Ball Walls

200 meter run

50 Ball Walls

400 meter run

50 Target Burpees

800 meter run

Share work as needed, must run together!

September 7th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Front Squat

5×10 Front Squat @55-60%

Weightlifting

Barbell Cycling – Power Snatch

3 rounds of:

EMOM x 4 minutes

5 Touch and Go Power Snatches

Rest 1 minute after each round

Increase weight each round

Metcon

Metcon (AMRAP – Reps)

AMRAP in 18 minutes of:

20, 15 Cal Bike

Max Rep Handstand Push Ups

Score is total reps combined (Bike and HSPUs)

If you have to scale the HSPUs in any way. Today you will do STRICT DB Shoulder presses

Hands cannot come off the floor

Strict HSPUs will be considered “Rx+”

September 6th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Group shoulder stretch

Then,

Every 4 minutes x 20 minutes (5 sets)

Max Rep Push Press @155, 105

Max Strict Pull Ups

If your strict pull ups is less then 5, you will use a band!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

10 Cal Bike

10 Burpees

10 OH Lunges at 45, 25lb Plates

10 Sit Ups only

10 Ground to Overhead @45, 25lb Plates

For the ground to overhead. Just one end of the plate needs to touch the floor. Then the plate must come over to the top of your head in one motion. Sort of like a kettlebell swing. With both arms LOCKED OUT!!!

September 5th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

10×1 Split Jerk

Hold split position for 3″ before standing

Warm-up

Warm-up (No Measure)

5 minute bike/row

EMOM x 20 minutes (4 sets)

20 Plank Knee to Elbows

20 Russian Twists

10 Total Bird Dogs

20 V-Up Sit Ups

10 Supermans with a 3″ hold at the top also holding a PVC

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

10 Toes to Bar

20 Kettlebell Swings

60 Double Unders

This is a very grip intensive workout!!! Be smart on the Toes to Bar!!!

September 4th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

5×10 Back Squat @55-65%

Rest as needed

Weightlifting

Power Clean and Jerk

EMOM x 15 minutes

1 Power Clean and Jerk

Build to a max

Metcon

Gero (Time)

5 rounds for time:

200 meter run

15 Cal Bike

10 Thrusters @155, 105

5 Burpee Ring Muscle Ups

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