CrossFit Iisalmi

Strength (load)
Hang power clean & push jerk
1-1-1-1-1

Metcon (no result, for quality)

EMOM 32:
1:) Weighted glute bridge
2:) Plank hold
3:) Ski
4: rest

Metcon (time)
”Isabel”

30 snatches for time 60/42,5kg

Metcon (reps)
Complete as many echo bike calories as possible in 15 minutes while performing rounds of:

10 Toes to bar
15 Box jumps 24/20”
20 sec echo bike

Metcon (time)
21-15-9 for time of:
Deadlift BW
Push-ups
Row calories (w: 16-12-7)

Metcon (no result, for quality)
EMOM 24:
1:) Ski
2:) Wallball shots
3:) Echo bike
4:) rest

Metcon (time)

100 pull-ups for time

Each time you come off the pull-up bar, perform 20 burpees.

Strength (load)
Split jerk 3-3-3-3-3

Metcon (reps)
Complete as many rounds as possible in 12 minutes of:
10 hang squat cleans 42,5/30
10 toes to bar
10 box over jumps 24/20”

Strength (load)
Bench press
1-1-1-1-1

Metcon (time)
10 rounds (each) with partner for time of:
15/12 cal ski
12/9 cal echo bike

You go, I go

Metcon (time)
21-15-9 for time of:
dumbbell front squats 22,5/15
pull-ups
echo bike cal (w: 16-12-7)

Metcon (time)
For time:
Row 2000/1600m
50 walking lunges
50 sit-ups
50 burpees
Ski 2000/1600m

Metcon (reps)
Complete as many kettlebell clean & jerks 24/16 as possible in 20 minutes.

You may switch hands as often as you like, set the kettlebell as often and for as long as you like. Score is the total sum of clean & jerks performed in the 20 minute period.