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Saturday

Warmup: Coaches Choice

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 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.

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.

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

**7am Sunday Funday - Everyone is invited!

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Monday

Programming notes: Starting this week - we are beginning our 6 week OLY Strength Cycle. The focus of this program is to build a solid base of strength particularly in the OLY lifts. 

Warmup: 4 Rounds of

10 Oly Bar Thursters

10 pushups

10 kbs

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Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

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Strength: Clean & Jerk 1x5, 3x3, 3x1

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WOD: 27-21-15-9 of

KBS 55/35#

Box Jumps 24/20"

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