CrossFit Iisalmi

TBA @ the whiteboard

Strength (load)
Push jerk 3-3-3-3-3

KaveriWOD

Metcon (time)
5 Rounds, each for time:
300m Row
8 Deadlifts 1.25 x BW
13 Box jumps 24/20”

Rest 1min between rounds

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”