Max Height Box Jump

 

MetCon: ½ of “Eva”

5 RFT:

400 m Run

15 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

15 Pull-Ups (L1- banded/ring rows; L2- kipping; L3- strict)

 

Score: Height In Inches / Time

Tempausveto poisheitolla + tempaus
8x1+1@70-75%

21 KB Mave (2x24kg/2x16kg) Masters (16kg/12kg)
15 KB Thruster (2x24kg/2x16kg) Masters (16kg/12kg)
9 KB Tempaus (24kg/16kg) Masters (16kg/12kg)

21 Leuanveto (Masters M 15 Rinta tankoon, N 15 Leuka)

21 KB Mave (2x24kg/2x16kg)
15 KB Thruster (2x24kg/2x16kg)
9 KB Tempaus (24kg/16kg)

15 Rinta tankoon (Masters miehet 12 rinta tankoon, naiset 12 leukaa)

21 KB Mave (2x24kg/2x16kg)
15 KB Thruster (2x24kg/2x16kg)
9 KB Tempaus (24kg/16kg)

9 Tanko-MU (Masters miehet 9 rinta tankoon, naiset 9 leukaa)

Maksimipisteet: 100p

Aikaraja 12 min

Metcon (time)

With partner AMRAP in 25 minutes of:
3 Bench press 100/65kg
12 KBS 32/24
24 Double-unders
*You go, I go

Accessory (optional)

3 rounds of:
ME ring support hold (goal is 20-30sec)
30-60s rest
ME pull-up hold (goal is 20sec+)
30-60s rest
ME Handstand hold (goal is 30sec)

Rest as needed between rounds.

For time:
30m Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 4m
50 Box jump, 24 inch box
25 Overhead squats, 30 kg
25 L-pull-ups
50 Sit-ups

max time in hollow hold + max time in superman hold

Record the total time spent in the holds

5 rounds of
5 min ON / 1 min OFF
5-6-7-8-9 Push presses
10-12-14-16-18 Box jumps
30-40-50-60-70 Jump ropes
Run

Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
EMOM x 12mins
1st - 5 Broad Jumps (jump for distance each rep)
2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
3rd - Row 35sec @ Moderate Effort

C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk

Deadlift 5x3
Try to be consistent throughout all sets, warm up and start heavy but keep good form