REST DAY.Get out of the gym.
Post workout ideas to comments & I may program them in the future.
5 individual rounds of Helen, with 3 min rest in between rounds.
I just cashed out with the following: 21Heavy Wall Balls 15 Slam Balls 9 inverted Burpees
I thought it was a nice sprint, but I may be delirious, since I had just completed 16.1
Love everything about Linchpin!
14 minute AMRAP.
120 Double Unders 60 Wallballs 30 Power Clean 95/65#
Hi there,
I would recommend something from CrossFit Dock (my affiliate) programming :-)
1. Heavy day
Power clean 3-3-3 Squat clean – 2-2-2-2 Front squat (racked) – 1-1-1-1-1
Increasing weight from set to set. The set is done when there is no more than 5 seconds break between reps.
2. Interval
5 rounds, every three minutes perform:
8 thruster 60/42,5 kg (135/95 lbs) 10 bar facing burpee
The result is total of the slowest and the fastest time.
3. Classical metcon
AMRAP 20:
1 legless rope climb 5 hand release push up 10 box jump over
This is a solid test of gymnastics skills and muscle stamina in pulling movements. Good goal is to treat it as an EMOM.
Wishing all the best to CF Linchpin crew! Pawel, CF Dock (Warsaw, Poland)
For time:
30 135lb clean and jerks 2000m row 30 chest to bar pull-ups 30 strict ring dips 2000m row 100 burpees
My times: 9/22/13 39:34 11/23/14 34:41 10/25/15 34:22
← Back to WOD
5 individual rounds of Helen, with 3 min rest in between rounds.
I just cashed out with the following:
21Heavy Wall Balls
15 Slam Balls
9 inverted Burpees
I thought it was a nice sprint, but I may be delirious, since I had just completed 16.1
Love everything about Linchpin!
14 minute AMRAP.
120 Double Unders
60 Wallballs
30 Power Clean 95/65#
Hi there,
I would recommend something from CrossFit Dock (my affiliate) programming :-)
1. Heavy day
Power clean 3-3-3
Squat clean – 2-2-2-2
Front squat (racked) – 1-1-1-1-1
Increasing weight from set to set. The set is done when there is no more than 5 seconds break between reps.
2. Interval
5 rounds, every three minutes perform:
8 thruster 60/42,5 kg (135/95 lbs)
10 bar facing burpee
The result is total of the slowest and the fastest time.
3. Classical metcon
AMRAP 20:
1 legless rope climb
5 hand release push up
10 box jump over
This is a solid test of gymnastics skills and muscle stamina in pulling movements. Good goal is to treat it as an EMOM.
Wishing all the best to CF Linchpin crew!
Pawel, CF Dock (Warsaw, Poland)
For time:
30 135lb clean and jerks
2000m row
30 chest to bar pull-ups
30 strict ring dips
2000m row
100 burpees
My times:
9/22/13 39:34
11/23/14 34:41
10/25/15 34:22