MONDAY 7.31.17
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...
FRIDAY 7.28.17
METCON: "HALL" 3 POWER CLEANS (225#/155#) 200M RUN 20 KETTLEBELL SNATCHES (55#/35#) 2:00 REST X5
THURSDAY 7.27.17
METCON: "JACKIE" 1000M ROW 50 THRUSTERS (45#/35#) 30 PULL UPS *ATHLETES WILL START THE "FINISHER" (DETAILED BELOW) EXACTLY 2:00 AFTER...
WEDNESDAY 7.26.17
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
TUESDAY 7.25.17
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.
MONDAY 7.24.17
METCON: MAINSITE WOD 7.19.17 25 GHD SIT UPS 3 ROPE CLIMBS 400M RUN X4
FRIDAY 7.21.17
METCON: PROGRAMMED BY CROSSFIT LINCHPIN 21-15-9 CALORIE ASSAULT BIKE GHD SIT UPS 5:00 REST 21-15-9 CALORIE ASSAULT BIKE TOES-2-BAR...
THURSDAY 7.20.17
METCON: MAINSITE WOD 7.16.17 50 JUMPING ALTERNATING LUNGES 50 PULL UPS 50 PUSH PRESS (95#/65#) 50 HIP EXTENSIONS 50 BURPEES
WEDNESDAY 7.19.17
STRENGTH/OLY: INDEPENDENCE GAMES INDIVIDUAL WORKOUT #2 "TOUCH & GO" 6:00 TO FIND MAX COMPLEX LOAD 5 DEADLIFTS 4 POWER CLEANS 3 SQUAT...
TUESDAY 7.18.17
METCON: MAINSITE WOD 7.14.17 50 BOX JUMPS (30"/24") 50 KETTLEBELL SWINGS (70#/55#) 50 KNEES-2-ELBOWS 50 WALL BALLS (30#/20#) 50 BURPEES
