WOD

Linchpin Test 5
For time:
20 Back Squats, 225/155
2 mile run
20 Back Squats, 225/155

*Compare to 05.10.2021

*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, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
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21-15-9 reps for time of:
Kettlebell Snatch, L-arm
Kettlebell Snatch, R-arm
Calories, Rower

Men: One 53-lb. Kettlebell
Women: One 35-lb. Kettlebell

*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, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

REST DAY!
Get out of the gym.

Rest days are opportunities. Use them to practice gymnastics or lifting technique with a pvc pipe or light barbell. If you want you could warm up your body a bit and then spend 30 minutes stretching. You could take the hour that would normally be spent working out and prepare meals for the rest of the week. Or, you could do my personal favorite......nothing in the gym. I like to give my family a bit of extra focus on days like this, or I will enjoy an hour of personal time...

For time, or not...
10 down to 1 reps of:
Pull-ups, strict
Ring Dips, strict

*20 second L-sit after each set of dips

*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, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

Clean & Jerk
4-4-4-4-4

*Compare to 12.31.2021
*Goal is power clean & jerk

*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, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1