Partner workout

3 rounds for time
A) Row for cal
B) 21-15-9 for time
dumbbell box step over @22,5/15
dumbbell snatch @22,5/15

Partner is doing row for cal while other one does one round of movements. Alternating after every round.

5x
3min ON/1min OFF

Buy in: 20/15 Cal (2 Rounds) / 300m Run (2 Rounds) / 15 Bar Facing Burpees (1 Round)
+
AMRAP of
3 Power Cleans
3 Front Squats
3 Push Jerks

Partner Workout!
40-30-20-10
Power Cleans @52.5/35kg
Wall Balls @20/14
Row/Ski/Bike Cals

• Rx+: 60/42.5kg
• Split work as you wish!

A) 3 rounds for quality
6-8 strict pull-up
8-10 strict toes to bar

B) On the minute for 16min
1. Max. kipping pull-up + shuttle run
2. Rest
3. Max. toes to bar + shuttle run
4. Rest

A,
Split jerk from rack
2 RM
- find the heaviest Double of the day
- practice reracking the barbell in front rack

B,
EMOM 16
1. Min : Hang squat clean x 8 reps
2. Min : Push jerk x 8
3. Min : OHS x 8
4. Min : REST
Weight @60/43kg

Warm-up:
3x
15/12 Calories erg
20 Deadbugs
10 Snatch grip upright rows
10 Snatch grip sotts press behind the neck
5 High box jumps

A) Snatch

Snatch, every minute on the minute for 9 minutes:
1) 3 @ 69%
2) 2 @ 74%
3) 1 @ 76%

Deficit snatch pulls, 3 x 5 @ 94% of 1 rep max snatch.

B) Back squats

2x4 @ 72%
2x4 @ 75%

+
4x2-3 High box jumps. Mahdollisimman suorille jaloille.

C) Accessory:

3x
15 V-ups
20 Knee to elbow crinch
20 Heels over weight taps

Bonus:

3 x 12 Barbell bicep curl
3 x 12 BTN barbell tricep extensions.
3 x 15 Hip extension on GHD

Penkki 5x5x75%

Ojentajat käsipainoilla maaten 5x8-15
Pystysoutu käsipainoilla 5x20-30
-tee nämä liikkeet ”supersarjana” samoilla käsipainoilla

Pystypunnerrus 5x15
Band-pull-aparts 5x25
-tee nämä liikkeet ”supersarjana”

AMRAP 15 min for Quality
10 each Renegade Rows (22,5/15kg)
20 Meter gun walk @20/10kg
40 Double Unders
20 Meter gun walk
10 Dumbell push up
Rest 60s

– Goal: Sustainable pace, your choice of sled weight.

Extra:
Tate Press
3 x 12-15. Rest 60s

1) 10 min AMRAP
8+8 dumbbell snatch 22,5kg/15kg
6 hang cleans 60kg/40kg
6 STOH 60kg/40kg
6 box over jumps 60cm/50cm

For time:
6mins Pull-up Bar Hang

Every time you drop from the bar complete:
800m Run
30 Push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.