August 11th 2017

CrossFit Lindy – CrossFit

Strength Gainz

Snatch Balance

Establish a 1RM

Weightlifting

Power Snatch

EMOM x 15 minutes

1 Power Snatch

Build to a max

Metcon

Metcon (Time)

For time, BUT in 3 minute windows:

18, 13 Cal AB

5 Bar Muscle Ups

Max Rep Power Clean and Jerks @135, 95

Rest 1 minute after each round

Repeat until 30 Clean and Jerks are completed

28 minute time cap

Throughout this workout, you will work for 3 minutes, then rest for 1 minute. In each 3-minute work period, they will perform 18, 13 calories on the bike then 5 bar muscle ups and then as many clean and jerks as possible in the remaining time. After resting for one minute, they will again perform 18, 13 calories on the bike then 5 bar muscle ups and as many clean and jerks as possible in the remaining time. They will continue until 30 clean and jerks have been completed.

Please, if you feel like this is going to be challenging, SCALE from the start. Ask us coaches what you think you should do! This should be pretty aggressive so be smart!

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