Build to a Heavy Set of 2 Push Press

Penkki 3x5x82,5%

Penkki käsipainoilla 3x15-20

Pullover 3x15-20

Ojentajat käsipainoilla maaten 3x8-12

Hauiskääntö käsipainoilla 3x20-30 (10-15 / käsi)
-vuorotahtiin

Suorinjaloin maastaveto 3x8x35%
-jokainen toisto stopilla lattiasta
-lantio!!

Kyykky 3x5x82,5%

Maastaveto korokkeelta 2x8x60%
-esim 1 kumiharkko

Sivutaivutus 3x15 / puoli

PERFORMANCE

AMRAP x 16 MINUTES
15/12 Cal Bike/Row/Ski
1 Rope Climb
15 Toes to Bar
1 Rope Climb
15 Burpees

FITNESS

AMRAP x 16 MINUTES
12/10 Cal Bike/Row/Ski
3 Strict Pull-Ups / Self Assisted Pull-Up
12 Kip Leg Raises
3 Strict Pull-Ups / Self Assisted Pull-Up
12 Burpees

• RPE 8
• Video https://vimeo.com/912514496?share=copy

Time: 35min

Equipments: 2x Row, 3x SkiErg, 2x BikeErg, 2x Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

Push press & jerk

3x 3 push press + 3 jerk (fast&moderate not too heavy)
6x3 jerk (70-77%)

5 sets
30 sec Max Calories Erg
2:30 Rest
*Go all out sprint
*Score = Total calories
*Row , Assault Or standing High Damper Bike

3rounds:

Intervals 30s ON / 90s Off
1) ski calories
2) ttb
3) row calories
4) hang snatch @40/30kg

1round fast
2round faster
3round all out

Snatch complex e90s x7

3x 3 hang snatch (below nee ) + 1 snatch (floor) 55-65%
4x 2 hang snatch (below knee) + 1 snatch (floor) 65-75%

Hang snatch samalla otteella, snatch lattiasta drop&go

Workout description

For time:
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.