CrossFit Iisalmi

Strength (load)
Front squat 5-5-5

Metcon (time)

21-15-9 for time of:
Thrusters 40/30
Echo bike cal

Strength (load)

Deadlift 5-5-5-5-5

Metcon (time)
21-15-9 for time of:
Front squats 60/40
Handstand push-ups

50 double unders after each round

Metcon (time)
3 Rounds for time of:
25 Toes to bar
50 Wallball shots 20/14p

Metcon (time)

Row 5x 1000m with partner for time.

You go, I go

Strength (load)
Push press 5-5-5

Metcon (time)
For time:
50 cal echo bike
40 Push press 40/30
30 Pull-ups

Metcon (no result, for quality)

25 minutes for quality and minimum rest:
50 Double unders
3 Rope climbs
30 sec handstand hold

Strength (load)
Find your squat clean 1RM of the day in 20 minutes

Metcon (reps)
15 rounds:
30” max effort echo bike
90” rest

Score = calories

Strength (load)
Find your floor press 1RM of the day in 20 minutes

Metcon (time)
21-15-9 for time of:
Burpees
Pull-ups

Metcon (time)

For time:
1500m Row
36 Deadlifts 0,75 x BW
63 Box jumps 24/20”

”Tabata this!”

Tabata row
Rest 1 minute

Tabata squat
Rest 1 minute

Tabata pull-up
Rest 1 minute

Tabata push-up
Rest 1 minute

Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.
Post total sum to WODconnect score and Tabata score for each exercise to comments.

Strength (load)
Front squat 1RM

Metcon (time)
“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Strength (load)
Shoulder press 1RM

Metcon (reps)
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Hang power clean 60/40
Push press