February 13th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Snatch 1st Pull

6×3 Snatch 1st Pulls @90-95% of 1RM snatch

Weightlifting

Clean + High Hang Clean

Every 2 minutes x 14 minutes

1 Clean + 2 High Hang Clean

Use moderate loads for this. Nothing more then 70% of your best clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

10 Hang Power Cleans @95, 65

10 Front Rack Lunges @95, 65

10 Chest to Bar Pull Ups

10 Front Rack Lunges @95, 65

10 Burpee Over Bar

The Dumbbell Variation

10 Hang DB Power Cleans @50s, 35s

10 Right Arm OH Lunges @50, 35

10 Chest to Bar Pull Ups

10 Left Arm Single OH Lunges @50, 35

10 Burpee Over DBs

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