WOD

July 10th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Halting Clean Grip Deadlifts

5×5 Halting Clean Grip Deads

Go as heavy as possible for all 5 sets

Stop at the knee for a FULL 1-2″

Weightlifting

Power Clean + Clean + Front Squat + Jerk

Every 2 minutes x 14 minutes

1 Power Clean + 1 Clean + 1 Front Squat + 1 Jerk

Build to a max set!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

5 UNBROKEN Deadlifts @315, 205

7 Burpee Box Jumps

9 Toes to Bar

If you break up the deads at any point during the workout, you will not get an “rx” score

And if you do it more then once, I will strip the weight off your bar

July 9th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

3 rounds of:

3 Back Squats @85%

2 Back Squats @90%

1 Back Squat @95%

Weightlifting

Hang Snatch + Low hang Snatch + Snatch

Every 2 minutes x 14 minutes

1 Hang Snatch + 1 Low hang Snatch + 1 Snatch

Build to a max

Metcon

Metcon (Time)

3 rounds for time of:

18, 13 Cal Bike

9 Front Squats @185, 125

21 Chest to Bar Pull Ups

July 8th 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:

20 Ring Rows Only

20 Push Ups

20 Sit Ups

20 Lunges

20 Cal Bike

July 7th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

3 rounds of

EMOM x 5 minutes

1 Snatch @70%

1 Snatch @75%

1 Snatch @80%

1 Snatch @85%

1 Snatch @90%

Rest 1 minute after each round

Warm-up

Warm-up (No Measure)

5 minute bike

Coach Sheila mobilizes the legs to get them ready for pain!!!!

Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Women use 95lbs

Barbell comes from the floor!!!

July 6th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Front Squat

7×3 Front Squats with a 3″ hold at the bottom of each rep

Stay heavy for all sets!!!

Weightlifting

Power Clean and Jerk

EMOM x 15 minutes

1 Power Clean and Jerk

Build to a max

Metcon

Metcon (Time)

5 rounds for time of:

20 Ball Walls

15 Toes to Bar

10 Box Jumps

July 5th 2018

CrossFit Lindy – CrossFit

Warm-up

Front Squat

Group Warm Up – Coaches Choice

Every 4 minutes x 20 minutes (5 sets)

5 Front Squats

Build to a 5RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

15 Cal Row

25 Kettlebell Swings

15 Hand Release Push Ups

25 Ball Walls

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