September 20th 2017

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

6×3 Push Press with a 3″ hold over head each rep

Go as heavy as possible for all 6 sets

Weightlifting

3-2-1 Power Clean and Jerk

Every 2 minutes, FOR 3 ROUNDS, 3 Power Clean and Jerks at 75%, 2 Power Clean and Jerks @80%, 1 Power Clean and Jerk @85%. Total of 18 minutes (9 SETS of Power Clean and Jerks)
NO JERKS TODAY!!!! Just the power clean!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

40 Double Unders

30 Kettlebell Swings/DB Snatch

20 KB/DB Lunge (Hold the bell however you want)

10 Muscle Ups/CTB Pull Ups