Keskiviikko 17.02.2021

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

Tiistai 16.02.2021

Strength (load)
Deadlift 1-1-1-1-1

Maanantai 15.02.2021

Metcon (time)
For time:
Row 2000/1600m
Ski 2000/1600m
Row 1500/1200m
Ski 1500/1200m
Row 1000/800m
Ski 1000/800m
Row 500/400m
Ski 500/400m

Sunnuntai 14.02.2021

Metcon (time)
3 rounds for time of:
1000/800m Row
30 Pull-ups
40 Push-ups
50 Squats

Lauantai 13.02.2021

Strength (load)
Back squat
1-1-1-1-1

Perjantai 12.02.2021

AMRAP 20:
8 Ring dips
10 Toes to bar
12 Shuttle run (10m)

Torstai 11.02.2021

Metcon (no result, for quality)

30 minutes for quality and minimum rest of:

24 Ski calories
12 Windmills (6/hand)
6 Turkish-get ups

Choose a medium weight for the windmills and tgu.

Keskiviikko 10.02.2021

Strength (load)
5 sets of hang squat clean + front squat + split jerk as heavy as possible

Tiistai 09.02.2021

Metcon (time)
CrossFit Games OPEN workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Maanantai 08.02.2021

Strength (load)
Bench press
1-1-1-1-1

Sunnuntai 07.02.2021

Metcon (reps)
Complete as many rounds as possible in 20 minutes of:

5 power clean 60/40
10 push-ups
15 shuttle run (10m)

Lauantai 06.02.2021

Metcon (time)
500m Ski for time

Perjantai 05.02.2021

Metcon (time)
10 rounds for time of:
4 Strict toes to bar
8 Box jumps 30/24”
12 Medball clean 20/14p

Torstai 04.02.2021

Strength (load)
Hang squat snatch 1-1-1-1-1

Keskiviikko 03.02.2021

Metcon (time)
CrossFit Games OPEN workout 14.5

MEN –
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees