CrossFit Iisalmi

Strength (load)
Front squat 5-5-5-5-5

Metcon (time)
Row 5x1000m, each for time.

1:1 work:rest ratio

Metcon (time)
For time:
44 DB squat snatch 22,5/15kg
44 Box jumps 24/20”

Metcon (time)
8 rounds every 4 minutes, each for time of:
21 cal echo bike
15 Toes to bar
9m Weighted overhead lunges 20/15kg plate

Metcon (no result, interval)
D.T. #4
EMOM ALAP:
6 deadlifts 70/50
4 hang power cleans
3 push jerks

Strength (load)
Find your max load of the day in:
5 turkish get-ups + 5 windmills for both hands in 15 minutes.

Metcon (time)
32-24-16 for time of:
Push-ups
Wallball shots 24/14
Echo bike

Metcon (rounds)
AMRAP 20:
30s ring l-sit
8 C2B pull-ups
60 double unders

Metcon (reps)
AMRAP 20:
Run 200m
12 handstand push-ups
24 alternating db. snatch 22,5/15

Metcon (time)
21-15-9 for time of:
Pull-ups
Kettlebell thrusters 2×16/12kg

Metcon (no result, interval)
D.T. progressio #3

EMOM 15:
4 Deadlift 70/50
3 Hang power clean
2 Push jerk

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

Metcon (time)
50-40-30-20-10 for time of:
KBS 24/16
Echo bike calories
2 Rope climbs after each round

Metcon (time)
5 rounds for time of:
500/400m Row
20 burpees