WOD

June 9th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch + Low Hang Snatch + Hang Snatch

5×1 Snatch + 1 Low Hang Snatch + 1 Snatch

Your 1st working set WILL START at 75% of your 1RM!!!!

3×5 Snatch 1st pulls @105%

Warm-up

Warm-up (No Measure)

5 minute bike

Then 3 easy rounds of:

10 Pal-Off Press each side

50 Double Unders/100 Singles

10 Kip Swings

10 Walking Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes with your partner of:

15, 11 Cal Bike

15 Back Squats @185, 125

15 Burpees Over Bar

Round for round!!!

June 8th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Balance + Overhead Squat

7×1 Snatch Balance + 2 Overhead Squats

Stay as heavy as possible for all sets

Weightlifting

Barbell Cycling – Power Clean and Jerk

3 rounds of:

EMOM x 4 minutes

5 Power Cleans + 1 Jerk

Rest 1 minute after each round

Add weight after each round

Metcon

Metcon (Time)

5 rounds for time of:

15 Toes to Bar

12 Handstand Push Ups

9 Box Step Overs @53, 35

25 minute time cap

June 7th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Group warm up

Coaches choice

5 sets of:

10 Shoulder Press as heavy as possible

MAX STRICT Pull Ups

Rest 2 minutes between sets

The presses will be taken from the floor.

This is a super set so as soon as you finish the presses, jump right on that pull up bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

10 Ring Rows only

10 V-Up Sit Ups

10 Ball Walls

June 6th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Behind the Head Split Jerk

10×1 Behind the Head Split Jerk

Stay as heavy as possible

Warm-up

Warm-up (No Measure)

Every 5 minutes x 15 minutes (3 sets)

10 Bird dogs

20 Deadbugs

20 Russian Twists

25 Abmat Sit Ups

30 Plank Knees to Elbows

Metcon

Metcon (Time)

For time:

100 Double Unders

800 meter run

100 Double Unders

750 meter row

100 Double Unders

800 meter run

100 Double Unders

25 minute time cap

June 5th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch 1st Pull

7×3 Snatch 1st Pull

This time bring the bar ABOVE the knee

Hold each rep for 3″

Weightlifting

Clean and Jerk

Every 90″ x 18 minutes (I think thats 12 lifts)

1 Clean and Jerk

Build to a max

Metcon

Metcon (Time)

For time:

24-18-12-6 of:

Thrusters @135, 95

Burpee Over Bar

June 4th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

8×2 Back Squats @85-90%

If you can, stay at 90% for the majority of it

Lets try this again

Weightlifting

Snatch

EMOM x 15 minutes

1 Snatch

Establish a 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

20, 15 Cal Bike

8 Muscle Ups/8 Burpee Pull Ups

You will alternate between Ring and Bar Muscle Ups every round starting with the Rings!!!

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