WOD

November 30th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Paused Front Squat

7×3 Paused Front Squats

As heavy as possible for all 7 sets

Hold at the bottom for 2-3″

Weightlifting

Power Clean + Hang Clean + Jerk

Every 2 minutes x 14 minutes

1 Power Clean + 2 Hang Power Cleans + 1 Jerk

Build to a max set

Metcon

Metcon (Time)

For time:

20 Chest to Bar Pull Ups

7 Squat Cleans @225, 155

20 Chest to Bar Pull Ups

5 Squat Cleans

20 Chest to Bar Pull Ups

3 Squat Cleans

20 Chest to Bar Pull Ups

1 Squat Clean

November 29th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice for WOD prep

then,

5 rounds not for time of:

16 Single Leg KB RDLs (8 each side)

10 Goblet Squats as heavy as possible

20 Sit Ups

200ft KB/DB Carry. One arm overhead, the other farmer’s carry (100ft each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

20 Ring Dips

30 Ball Walls

40 Hand Release Push Ups

50 Lunges

60 Double Unders

50 Lunges

40 Hand Release Push Ups

30 Ball Walls

20 Ring Dips

November 28th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Balance

8×1 Snatch Balance

Try and use 90+% of your 1RM snatch

Warm-up

Warm-up (No Measure)

Tabata:

Hollow Hold

Superman Hold

Russian Twists

Air Squats

Rotate every set!!! This means a lot of transitioning!!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

25, 20 Cal Bike

20 Target Burpees

15 Cal Row (Everyone)

5 Power Snatch @135, 95

November 27th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch High Pull

5×5 Snatch High Pulls

GO AS HEAVY AS POSSIBLE!!!

No dropping bar

Weightlifting

Clean

3 rounds of:

EMOM x 4 minutes

Minute 1: 1 Clean @70%

Minute 2: 1 Clean @75%

Minute 3: 1 Clean @80%

Minute 4: 1 Clean @85%

Rest 1 minute between rounds

Metcon

Metcon (Time)

4 rounds for time of:

10 Hang Power Cleans @185, 125

15 Handstand Push Ups

25 Pistols

November 26th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

3 rounds of:

EMOM x 4 minutes

Minute 1: 1 Snatch @70%

Minute 2: 1 Snatch @75%

Minute 3: 1 Snatch @80%

Minute 4: 1 Snatch @85%

Rest 1 minute between rounds

Weightlifting

Back Squat

You have 18 minutes to establish 1RM Back Squat

After we finishing warming up…time to go!

Metcon

Metcon (Time)

5 rounds for time of:

15, 11 Cal Bike

15 Target Burpees

15 Kettlebell Swings

November 25th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 minute light bike/row

AMRAP in 5 minutes of:

10 Burpees

20 Sit Ups

Rest 1 minute

AMRAP in 5 minutes of:

10 Ring Rows

20 V-Ups

Quick review of turkish get up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

4 Turkish Get Ups (2 each side)

8 Box Jumps

16 Push Ups

32 Air Squats

Get your free Trial Class now!

Tired of finding reasons why you don’t have time? Just come on in. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you.