Warm-Up: 10 Pull-Ups, 15 Sit-Ups, 10 Air Squats, 10 Arm Circles & Leg Swings in All Directions, LaX Ball shoulders & Hip, Hip Opener
MetCon – For Time:
7 minute time cap; rest 7 minutes
MetCon – For Time:
20 DL’s (185/135lbs)
30 SDHP w/ KB (70/50lbs)
25 Minute Time Cap
What happens when Olympic Lifting, Power Lifting, & Muscular Endurance are wrapped up in a nutshell known as CrossFit? Linda happens, that’s what. For those of you who aren’t familiar with this named WOD, Linda has also been dubbed as “The Three Bars of Death.” This is a very hard and
As you may have guessed, Linda, as other named WODs, is a challenge that requires both strength, skill and endurance…and you know how we love a good challenge. So we’re going to have a “Linda Saturday” on August 27th to give everyone a chance to embark on this lifting endeavor.
10-9-8-7-6-5-4-3-2-1 Reps of:
1.5 Bodyweight Deadlift
Bodyweight Bench Press
.75 Bodyweight Squat Clean
Most of you know that any workout in CrossFit is scalable and Linda is no exception. We want to encourage EVERY athlete of EVERY capability level to participate in this workout. We will have sign-ups in the gym for different time slots throughout the day. Also, since we love the camaraderie of a good MetCon, we will be grilling, eating, socializing, and partying throughout the early day while we champion those on suffering through the MetCon. As you see from the date of “Linda Saturday” there is some time between now and then for you to train these movements. If any of them can be identified on your list of weaknesses and you feel like taking on this WOD, then I should see you every Saturday from now until then supplementing your training with some extra lifting. However, if you’re a little too shy to try Linda then come in to watch, bring a friend, and introduce them to what CrossFit Ktown is all about!
Every 45 minutes will begin a new time slot, and the WOD will be capped at 40 minutes. Three athletes will be able to perform at a time, with the time slots beginning at 8:30AM on Saturday, August 27th. Keep your ear to the ground for more information.