August 6, 2017

OLY:
HANG SNATCH

1-1-1-1-1-1-1

METCON:
PROGRAMMED BY CROSSFIT LINCHPIN

22 TOES-2-BAR

22 HANG POWER SNATCHES (115#/80#)
X2

August 3, 2017

METCON:

MAINSITE WORKOUT 7.28.17

1200M RUN

20 L-SIT PULL UPS

30 HIP EXTENSIONS (25#/15#)
X3

August 3, 2017

METCON:
MAINSITE WOD 7.27.17

200M FARMERS CARRY (50#/35# DUMBBELLS) 

20 DEFICIT PUSH UPS (ON DUMBBELLS)

10 PUSH JERKS (50#/35# DUMBBELLS)

X5

August 1, 2017

STRENGTH:
MAINSITE WOD 7.30.17

FRONT SQUAT

5-5-5-5-5

METCON:

PROGRAMMED BY CROSSFIT LINCHPIN

22 DEADLIFTS (225#/155#)
22M HANDSTAND WALK
X2

August 1, 2017

METCON:
MAINSITE WOD 7.26.17

12:00 AMRAP
1 WEIGHTED MUSCLE UP (20#/14#)
5 MEDBALL CLEANS (20#/14#)

2 WEIGHTED MUSCLE UPS

10 MEDBALL CLEANS

3 WEIGHTED MUSCLE UPS

15 MEDBALL CLEANS

4 WEIGHTED MUSCLE UPS

20 MEDBALL CLEANS

...ETC...

*RX = USE A MEDBALL (20#/14#) FOR BOTH MOVEMENTS

CORE COOLDOWN:
12:00 ALTERNATING EMOM
10-15 TOES-2-BAR OR GHD SIT UPS

10-15 HEAVY RUSSIAN KETTLEBELL SWINGS

July 31, 2017

PROGRAMMED BY CROSSFIT LINCHPIN

OLY:
HANG SNATCH

2-2-2-2-2-2-2

METCON:
8:00 AMRAP
40 DOUBLE UNDERS

4 SQUAT SNATCHES (115#/80#)
4 BAR FACING BURPEES

July 27, 2017

METCON:
"HALL"

3 POWER CLEANS (225#/155#)
200M RUN

20 KETTLEBELL SNATCHES (55#/35#)

2:00 REST
X5

July 27, 2017

METCON:
"JACKIE"

1000M ROW

50 THRUSTERS (45#/35#)
30 PULL UPS

*ATHLETES WILL START THE "FINISHER" (DETAILED BELOW) EXACTLY 2:00 AFTER THE 2ND ATHLETE FINISHES THE WORKOUT.  "JACKIE" WILL NOT BE PERFORMED AS A TEAM AND THE "FINISHER" WILL NOT BE SCORED.  THE 1ST TWO ATHLETES TO FINISH WILL BE PAIRED UP, THE 2ND TWO ATHLETES TO FINISH WILL BE PAIRED UP AND SO ON.

**THE 1ST 2 ATHLETES TO FINISH "JACKIE" MUST CARRY A HEAVY MEDBALL 400M, THE 2ND COUPLE TO FINISH MUST DRAG A LOADED SLED 400M, THE 3RD...

July 26, 2017

METCON:
MAINSITE WOD 7.24.17

7:00 AMRAP

50 DOUBLE UNDERS

10 OVERHEAD SQUATS (135#/95#)

OLY:
WORK UP TO A HEAVY SNATCH + HANG SNATCH

July 24, 2017

METCON:

MAINSITE WOD 7.20.17

15:00 AMRAP
30 AIR SQUATS

20 HANDSTAND PUSH UPS

10 DEADLIFTS (225#/155#)

SKILL:
HANDSTAND WALKS/HOLDS/ETC.

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