CrossFit Iisalmi

Metcon (reps)
Complete as many reps as possible in 20minutes of:
21/16 cal echo bike
ME pull-ups
1min air squats

Pull-up total reps + air squat total reps = result

Strength (load)
Find your push press 3RM in 20 minutes. After that 3x ME @ 85% rest 3min between sets.

Metcon (time)

Whitten progression #1:
3 rounds for time of:
12 Kettlebell Swings (2/1.5 pood)
12 Box Jumps (24/20 in)
500/400 meter row
12 Burpees
12 Wall Ball Shots (10/9 ft, 20/14 lb)

Rest 4min btwn rounds

Metcon (no result, for quality)
EMOM 32:
1:) Plank hold
2:) Handstand hold
3:) Squat hold
4:) rest

Strength (load)
Power snatch 3-3-2-2-1-1

Metcon (time)
50-40-30-20-10 reps for time of:
Wallball shots 20/14
Kettlebell swings 24/16
Echo bike calories

Metcon (reps)
AMRAP 20
300/250m row
Max toes to bar
1min plank hold

Score = toes to bars

Metcon (no result, for quality)

EMOM 20
1:) 12 DB bench press
2:) 12 bent row
3:) 6/6 windmill
4:) rest

Metcon (time)
15-12-9 for time of:
Row calories
Hang power cleans 42,5/30
Push press

Metcon (no result, for quality)
8 rounds with partner of:
21/16 cal echo bike
20m farmer’s carry 32/24kg (each hand)
8 deadlifts 100/70
20m farmer’s carry

YGIG