July 21st 2017

CrossFit Lindy – CrossFit Strength Gainz Overhead Squat 6×3 Overhead Squats @80-85% Weightlifting Power Snatch 3 rounds of: Every 30″ x 4 minutes (8 reps) 1 Power Snatch Rest 1 minute Start the first round at around 75% Add weight each ROUND Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes of: 30 […]

July 20th 2017

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) Group Stretch Coaches Choice Quick review of Rope Climbs Every 3 minutes x 18 minutes (6 sets for quality) 12-15 Incline Push Ups 2-4 Wall Climbs 1 Legless Rope Climb Scale all movements as needed! You will complete ALL movements within 3 minutes Quick review of KB […]

July 19th 2017

CrossFit Lindy – CrossFit Strength Gainz Push Press 3-2-1 Push Press 3 rounds of: Every 2 minutes x 18 minutes (9 sets in total) 3 Push Press @80% 2 Push Press @85% 1 Push Press @90% Weightlifting Power Clean 3 rounds of: Every 30″ x 5 minutes (10 reps) 1 Power Clean Rest 1 minute […]

July 18th 2017

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 time6×3 Snatch Grip 3 Postition Holds Heavier then last time! Warm-up Warm-up (No […]

July 17th 2017

CrossFit Lindy – CrossFit Strength Gainz Back Squat 8×1 Back Squat @90%ish Weightlifting High-Hang Snatch Every 2 minutes x 14 minutes 3 High Hang Snatch Build to a max set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes of: 10 Deadlifts @135, 95 10 Push Jerks @135, 95 10 Burpee Over Bar […]

July 16th 2017

CrossFit Lindy – CrossFit Warm-up Group Warm Up! (No Measure) Group Warm Up Fun Activities Group Stretch Prep for the WOD Metcon Metcon (Time) For time: 50 jumping alternating lunges, 50 steps 50 pull-ups 50 push presses @ 95, 65 50 hip extensions 50 burpees Going to try something new today with the hip extension […]

July 15th 2017

CrossFit Lindy – CrossFit 8am Strength Gainz Snatch 3 rounds of: EMOM x 5 minutes 1 Snatch Start each round @80% Rest 1 minute after each round Then 3×5 Snatch 1st Pulls @100% of snatch Warm-up EMOM Warm Up 6 (No Measure) EMOM x 15 minutes of (Alternating): 30″ Front Leaning Rest Position (Hold the […]

July 14th 2017

CrossFit Lindy – CrossFit Strength Gainz Snatch Push Press + Overhead Squat 6×3 Snatch Grip Push Press + 1 Overhead Squat @85% of the heaviest you’ve ever done for this complex Warm-up Warm-up (No Measure) 5 minute free stretch/foam roll Every 2 minutes for 18 minutes of: (3 sets of each) 30-60″ Nose to Wall […]

July 13th 2017

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) Quick Group Stretch (coaches choices) AMRAP in 16 minutes for Quality 6 Incline Push Ups (feet on a bench) 5″ Down and explode up, 1″ rest at the top 6 Pull Ups, 4″ Chin Over Bar, 3″ down and 1″ rest at the bottom 5 Dragon Flags […]

July 12th 2017

CrossFit Lindy – CrossFit Strength Gainz Push Jerk Establish a 3RM Weightlifting 3-2-1 Power Cleans + 1 Jerk Every 2 minutes, FOR 3 ROUNDS, 3 Power Cleans + 1 Jerk at 75%, 2 Power Cleans + 1 Jerk @80%, 1 Power Clean and Jerk @85%. Total of 18 minutes (9 SETS of Clean and Jerks)The […]

July 11th 2017

CrossFit Lindy – CrossFit Strength Gainz Hang Snatch High Pull 6×3 Hang Snatch High Pull Try and stay around 80-85% of your 1RM snatch Warm-up Warm-up (No Measure) EMOM x 15 minutes 20 Plank-Knee to Elbows 20 Russian Twists 10 STRICT toes to Bar Alternate movements each minute Metcon Metcon (Time) With a running clock… […]

July 9th 2017

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: 15 Calories Rowed 20 Ball Slams 25 Hand Release Push Ups 30 Sit Ups 35 Jumping Lunges

July 8th 2017

CrossFit Lindy – CrossFit 8am Strength Gainz Clean 3 rounds of: EMOM x 5 minutes 1 Clean Start at around 70% and build each minute Rest 1 minute after each round RESET after each round Warm-up Warm-up (No Measure) 3 easy rounds of: 20 Lunge-Med Ball Over the Rainbows (Jay knows, 10 each side) 20 […]

July 7th 2017

CrossFit Lindy – CrossFit Strength Gainz Snatch Push Press + Snatch Balance 7×3 Behind the head snatch push press + 1 Snatch Balance Build to a max for this Weightlifting Power Snatch + Hang Power Snatch Warm Up 20 Lunges with a PVC Pass Though Banded Shoulder Mobility Drills (Lats and Pecs) Banded Seated Hip […]