CrossFit Iisalmi

Metcon (no result, for quality)
Every minute on the minute for 30 minutes:
1:) Row 20/16
2:) 1-2 skin the cats
3:) Echo bike 15/12
4:) Plank hold
5:) Rest

Metcon (reps)
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Metcon (time and load)

In 12 minutes:
30 Squat cleans for time 70/45
Work to a max weight 1 rep squat clean with remaining time

Metcon (time)
50-40-30-20-10 for time of:
KB Swing 32/24
Double unders
1 rope climb after each round

Strength (load)
Push press 1-1-1

Metcon (time)

21-15-9:
Push press 40/30
Echo bike cal

Strength (load)
Find your deadlift 1rm in 30 minutes

Metcon (time)
40-30-20
Thrusters 42,5/30
Box jumps 24/20”

Metcon (time)

50-40-30-20-10 for time of:
Echo bike calories
Row calories

Strength (load)
Power clean 2-2-2

Metcon (time)
10-9-8-7-6-5-4-3-2-1 of power cleans 60/40
1-2-3-4-5-6-7-8-9-10 of wallball shots 20/14

Strength (load)
Find your 3- position snatch max of the day in 20 minutes

Metcon (time)
7 rounds for time of:
20/16 cal row
2 rounds of “Cindy”

Metcon (reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell push press 22,5/15
6 toes-to-bars
24 double-unders

Strength (load)
Back squat 3-3-3-3-3

Death by burpees.
1 min, 1 burpee
2 min, 2 burpees
3 min, 3 burpees
Etc.
Keep going until 20 minutes is up. If you fall off the pace, start again from 1.

Row 10x 500m (each) with partner for time