Part 1– 15 min EMOM
Minute 1: 5 power cleans
Minute 2: 5 Push Jerk
Minute 3: 15 push-ups

*Goal of the Power Cleans and Push Jerk is to go UNBROKEN. Although this workout is an EMOM, our overall goal is striving to go unbroken each round. You can use dumbbells or a Barbell for these movements.

*If you can not maintain 15 push-ups in one minute start with a lower number and try to add one more each round. (Modify as needed)

5 minutes rest and transition 😅

Part 2– 15 min AMRAP Partner Rotation:
- 4 Burpees to 6 in. Target
- 6 Wall Balls
- 8 Toes To Bar/ 16 Knees to 90

*Partner 1 will do 4 Burpees to a Target, then Partner 2 will do 4 Burpees to a Target. Partner 1 will do 6 Wall Balls, then Partner 2 will do 6 Wall Balls and so on for the duration of the workout.

*For the Wall Balls, use a weight slightly heavier than normal.

Have fun and focus on technique! 💪🏽🤩🤘🏽🔥

4 rounds
8+8 single arm row
8 double kb shoulder press
8 bicep curls (tangolla)
1min lepo

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Snatch technique at 17:00

Wide Stance Box Squat: 4 x 4 @65%, every 60s.

Then,

3 sets of 2 of up to a challenging set. Rest 90s-2:00

• Use a box at parallel.
• Final set of 2 should heavy but not a max. Have spotters on both sides of the bar just in case.

"Early Partner Valentines WOD"

For Time:
30 Partner burpees
100 Wall Balls (20/14)
100 Pull ups
200 DU or SU
4 rope climbs (or 4 rope pulls)

Then 4 RDs of:
15 Thrusters (45/35lb)
15 KB swings (53/35)
15 Box Jumps

• After completing the first portion move immediately to the next without resting. Partition the work between partners as needed.**** For the partner burpees, one partner holds plank while other does burpees.**** then partners switch as needed

• The rest of the workout one person works while other rest.

• Feel free to change the movement for thrusters if you did push press Monday in WOD.

"Core:
10 minutes, 1 min on; 1 min off:
”Ring-rollout”

Partner/Team

With partner AMRAP in 25 minutes of:
10 HSPU
10 Toes to bar
*YGIG"

5 rounds for time of

• 100-meter sprint
• 10 squat clean thrusters
• 15 kettlebell swings
• 100-meter sprint
• Rest 2 minutes

Men 115 lb. and 2 pood
Women 75 lb. and 1.5 pood

For time:
5 Thrusters 60/40kg

10 Bar Facing Burpees
5 Thrusters 60/40kg

15 Pullups
10 Bar Facing Burpees
5 Thrusters 60/40kg

20 Box Jumps
15 Pullups
10 Bar Facing Burpees
5 Thrusters 60/40kg

25 Deadlifts 60/40kg
20 Box Jumps
15 Pullups
10 Bar Facing Burpees
5 Thrusters 60/40kg

AMRAP 4:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups Climbing as High as Possible

In team of 4 athletes, design your own 45 min chipper!

Put in your favourite metabolic condition work, add some goats, and skill work, too. Have fun.

The team should have athletes of different levels, experienced ones, and newbies ;).

PS. this should be light day, don't make it too hard!

Homework: Do a 1 pull up everywhere you can every time you can - or just try it if you don't have a pull up yet. Take a photo. With your team, compile a photoset of your pull ups and post it online with #pullupchallengecrossfittuusula and #crossfittuusula or #pullupchallengecrossfitjärvenpää and "crossfitjärvenpää

The photo must be online (instagram or facebook) by 15.12.2018 to win!

Winners are the teams from CrossFit Tuusula ja CrossFit Järvenpää who get the most likes for their photos. Likes can be the sum of likes in instagram and facebook.

Winning teams from both boxes get a case of Teho Chocolate + Kreatine recovery drink.