January 22nd 2018

CrossFit Lindy – CrossFit

Strength Gainz

Pause Back Squat

8×2 Pause Back Squats

Hold the bottom for a quick 1-2″

Heavier then last week

Weightlifting

Snatch

4 rounds of:

EMOM x 4 minutes

Minute 1: 1 Snatch @70%

Minute 2: 1 Snatch @75%

Minute 3: 1 Snatch @80%

Minute 4: 1 Snatch @85%

No rest between rounds

Metcon

Metcon (AMRAP – Reps)

AMRAP in 18 minutes of:

30 Power Cleans @135, 95

40 Target Burpees

30 Power Cleans @135, 95

30 Target Burpees

30 Power Cleans @155, 105

20 Target Burpees

30 Power Cleans @155, 105

10 Target Burpees

If you finish the round, you start back over. Keep the weight at 155 so you dont waste time switching weights out.