WOD

November 18th 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 18 minutes of:

20 Alternating DB Snatch (You choose the weight)

20 Burpee Box Jump Over

20 Alternating DB Snatch

20, 15 Cal Bike

20 Alternating DB Snatch

20 Cal Row (everyone)

20 Alternating DB Snatch

20 Ball Walls

November 17th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Clean and Jerk

4×1 Clean and Jerk @85%

Hang Clean

4×1 Hang Clean @80% of best Hang Clean

High-Hang Clean

4×1 High Hang Clean @Something a little lower then the Hang Cleans

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Then 3 easy rounds of:

100 Single Unders

15 KB RDLs

10 Kips Swings

15 V-Ups Sit Ups

30″ Pigeon Pose each side

Metcon

Metcon (Time)

10 rounds for time with your partner of:

23 Kettlebell Swings

15 Box Jumps

7 Bar Muscle Ups

Round for round, so 5 rounds each!

November 16th 2018

CrossFit Lindy – CrossFit

As of now, the gym will be open in the morning.

Strength Gainz

Snatch Push Press + Snatch Balance

6×2 Snatch Push Press + 1 Snatch Balance

Go as heavy as possible

Weightlifting

Hang Power Snatch + Power Snatch

Every 2 minutes x 14 minutes

1 Hang Power Snatch + 2 Power Snatch

Build to a max

Metcon

Metcon (AMRAP – Reps)

5 3-minutes rounds of:

25, 20 Cal Bike

Max Target Burpees

Rest 1 minute between rounds

Score is total burpees!

November 15th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice for WOD prep

then,

5 rounds not for time of:

10 Weighted Glute/Hip Bridge

20 Bulgarian Squats (10 each leg)

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

Quick review of KB Snatch

Metcon

Metcon (Time)

5 rounds for time of:

10 KB Snatch Left Arm

8 Toes to Bar

10 KB Snatch Right Arm

8 Target Burpees

November 14th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

Establish a 1RM Push Press

Then 5×3 at 85% of todays

Warm-up

Warm-up (No Measure)

EMOM x 15 minutes

Minute 1: 30″ Hollow Hold

Minute 2: 10 Total Bird Dogs

Minute 3: 30 Russian Twists

Minute 4: 10 Target Burpees

Minute 5: 15 Sit Ups

Metcon

Metcon (Time)

4 rounds for time of:

25, 20 Cal Bike

15 Hang Power Cleans @185, 125

November 13th 2018

CrossFit Lindy – CrossFit

Strength Gainz

3 Position Holds

Hold each position for 3 seconds, starting from the bottom and work your way up!

2″ off the floor, AT the knee, mid thigh

Have the shoulders remain over the bar the whole time
7×3-three position snatch grip holds!

Go as heavy as possible today and on the way down, DO NOT touch the floor. UB Reps!!!

Weightlifting

Power Clean

EMOM x 15 minutes of:

1 Power Clean

Build to a max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Toes to Bar

10 Handstand Push Ups

10 CTB Pull Ups

20 Front Rack KB Lunges @70, 53

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