CrossFit Iisalmi

Strength (load)

Hang squat snatch (above knee)
2-2-2-2-2

Metcon (reps)
10 x AMRAP 2:
21/16 calories row
ME ski calories

Rest 2min between rounds.

Score for the workout is the lowest number of ski calories performed in any of the 10 intervals.

Strength (load)

Bench press 2-2-2-2-2

Metcon (time)
21-15-9 for time of:
Row calories
Wallball shots 30/20
Ski calories

Metcon (time)
”Task Tabata”

300 reps for time, following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to score.

Metcon (reps)

AMRAP 20:
12 cal echo bike
12 box jumps 30/20
12 toes to bar

Metcon (time)
500m Row for time

Metcon (time)
6 rounds for time of:
5 Power snatches 60/40
10 Lateral burpees

Strength (load)
5 sets as heavy as possible of clean + 2x Front squats + 2x Jerk

Metcon (time)
5 rounds, each for time of:

10 C2B pull ups
20 KB Swings 32/24
30 Sit-ups
40 Double unders

Rest 2min between rounds

Metcon (no result, for quality)
EMOM 20:
1:) Row 15-21 cal
2:) 3-9 handstand push-ups
3:) Ski 15-21 cal
4:) Rest

Strength (load)
Deadlift
4-4-4-4-4

Strength (load)
Push press 4-4-4-4-4

Metcon (time)
6 rounds with partner for time of:
5 Deadlifts 130/85
10 Wallball shots 30/20
15 cal Echo bike

You go, I go for full round at a time.

Metcon (reps)
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats