Monster Mash

3 Rounds for time of:
15 Toes-to-bar
12 Box Jumps, 24"/20"
9 Overhead Squats, 155/105

9-15-21 reps for time of:
Power Clean, 135/95
Handstand Push-up

For time:
50 GHD Sit-ups
40 Pull-ups, strict
30 Back Squats, 225/155

*Rest 5 minutes between workouts
Repeat from 01.09.2017

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

For time:
15 Clean & Jerks, 135/95
30/20 Calories, Bike
15 Clean & Jerks, 135/95

CrossFit Linchpin Test 6
4 Rounds:
21 Wallballs, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups

For time:
10 Deadlifts, 275/185
1000m Row
10 Deadlifts, 275/185

*Rest 5 minutes between workouts.
Repeat from 12.10.2018

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be...

Linchpin: Test 2
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans, 135/95
20 Box Jumps, 24"/20"

3 Rounds for time of:
21 Wall Ball Shots, 20/14
15 Toes-to-bar
9 Power Snatch, 115/80

For time:
60/40 Pull-ups, strict
*every time you break run 400m

*Rest 5 minutes between workouts.
Repeat from 06.06.2016

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and...

"Amanda"
9-7-5 reps for time of:
Ring Muscle-up
Squat Snatch, 135/95

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar Pull-up

"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips

*Rest 5 minutes between workouts.
Repeat from 08.12.2019

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

3 Rounds for time of:
9 Deadlifts, 275/185
12 Chest-to-bar pull-ups
200m Shuttle Run (50m x 4)

2 Rounds for time of:
75 Air Squats
15 Push Jerks, 135/95

21-15-9 reps for time of:
Row, Calories
Bike, Calories

*Rest 5 minutes between workouts.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!