CrossFit Iisalmi

EMOM 24
1:) DB front rack walking lunges
2:) Glute bridges
3:) Echo bike
4:) rest

Strength (load)
Find your thruster 1RM in 20 minutes. After that 3x ME @ 80% rest 3min between sets.

Metcon (reps)
5 x AMRAP 2:
Row 250/200m
ME Bench press 80/50kg

Rest 2min between rounds

Metcon (time)
3 rounds for time of:
400m run
21 KBS 24/16kg
12 Box jumps 30/24

Metcon (no result, for quality)
EMOM 20:
Power clean + squat clean

Metcon (time)
”Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Strength (load)
EMOM 15:
Power snatch + overhead squat + squat snatch

Use a medium weight for the workout. Aim is to go for zero missed lifts.

Metcon (cumulative time)

25minutes:
Max effort hang from a pull-up bar.

Each time you drop from the bar perform:
30/24 cal ski
30/24 cal echo bike

Metcon (reps)
AMRAP 20:
5 supine ring-rows
10 push-ups
15 squats
Run 200m

Strength (load)
Find your deadlift 1RM in 20 minutes. After that 3x ME @ 80% rest 3min between sets.

Metcon (reps)
AMRAP 7
45 Toes to bar
45 Alt. DB snatch
ME Double unders

Metcon (time)
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball