CrossFit Iisalmi

Metcon (reps)

CrossFit Games OPEN workout 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65/45
10 Toes to bar
15 Wall balls 20/14p 10/9’

Strength (load)
Find your back squat 5RM in 20 minutes. After that 3x ME @ 90% rest 3min between sets.

Metcon (time)
30-20-10 for time of:
American KBS 32/24
50 Double unders after each set of KBS

Strength (load)
Find your shoulder press 5RM in 20 minutes.
After that 3x ME @90% rest 3min between sets.

Metcon (time)
For time:
30/24 cal ski
30/24 cal row
30/24 cal echo bike

Metcon (reps)
CrossFit Games OPEN workout 11.2

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 70/45
12 HR push-ups*
15 Box jumps 24/20”

*Hand release at the bottom position of the push-up

Strength (load)
Find your overhead squat 5RM in 20 minutes.
After that 3x ME @ 90% rest 3min between sets.

Metcon (reps)
10 rounds for time of:
5 Chest to bar pull-ups
10 Push press 50/35
15 Double unders

Metcon (reps)
Tabata Ski
Tabata Squat hold
Tabata Echo bike
Tabata Ring L-sit

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the squat hold and ring l-sit, count the number of seconds maintained in the hold. For ski and echo bike, 1 rep is 1 calorie. There is no rest between exercises. Post total reps/seconds for each exercise to comments.

Strength (load)
Find your power clean 2RM of the day in 20 minutes

Metcon (reps)
Complete as much as possible in 20 minutes of:
Reps of push-ups
Reps of rope climbs

Post sum to score and total for each to comments.

Strength (load)
Push press
1-1-1-1-1

Metcon (time)
CrossFit Games OPEN workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Strength (load)
Find your power snatch 2RM in 20 minutes

”Echo Bike Jackie”
For time:
60/48 Echo bike calories
50 Thruster 20/15
30 Pull-ups