16.08.26

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Week 4: 16.08.26 A.Every 15 Seconds x 30: 1 Power Clean @ 85% B. 5 Sets: 2 Jerk Balance + 2 Jerk-Grip Overhead Squats C. Back Squat: 2×4@70 2×3@80 2×2@90

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16.08.24

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Week 4: 16.08.24 A1: Supinated Partner Eccentric: 4×4 A2: Ring Row: 4×6 @ 3030 Tempo B1. Deadlift: 4×4 @ 70% B2. Hip Extension: 4×6 @ 3030 Tempo C. 1 x 2,000m Row

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16.08.23

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Pre-Jääkarhu, Jääkarhu. Week 4: 16.08.23 A. Power Snatch: 6×2 – GBF B. Snatch Deadlift: 5×3 @ 5050 Tempo – GBF C. Coach Jess Estrada Gymnastics 3 Rounds, For Quality: 1:00 x 3-Position Front Leaning Ring Support (hold each position for

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16.08.22

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Week 4: 16.08.22 A1: Narrow-Grip Bench Press: 4×1 @ 90% A2: Dual Dumbbell Strict Press: 4×6 @ 3030 Tempo B1. Front Squat: 4×2 @ 65% B2. KB Goblet Squat: 4×6 @ 3030 Tempo C. For Time: Run 1 Mile  

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16.08.20

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Johnathan, Kelly, Leah.  Week 3: 16.08.20 A. Coach Jess Estrada Gymnastics 3 Rounds, For Quality: -10 Bar Dips -10 Towel Pull-ups -10 Alligators B. Coach Jess Estrada Gymnastics 5 Rounds, Every 90 Seconds: 1 Strict Ring Pull-Up + 1 Strict Muscle-Up +

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16.08.19

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Karhu. Week 3: 16.08.19 A.Every 20 Seconds x 30: 1 Power Clean @70% B. 5x: 2 Behind-th-Neck Split Jerk + 1 Jerk-Grip Overhead Squat C. Back Squat: 2×2@75 2×2@80 2×2@85 2×2@90 D. 5 Rounds for Time: 30 Double-Unders 20 KBS

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16.08.17

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ACO 2014. Week 3: 16.08.17 A1: Supinated Weighted C2B Pullup: 4×3 – AHAP A2: Ring Row: 4×10@3030 Tempo B1. Deficit Deadlift: 4×2@80% B2. RDL: 4×10 @3030 Tempo C. Row: 2 x 1,000m – Rest 3 Minutes 2 x 500m –

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
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CrossFit Jääkarhu
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Solid work Lauren since she joined us at the beginning of the year...! I finally feel like we've set the foundation for her to really progress. Keep it up @gymnastiestrong 💪
#Repost @gymnastiestrong ・・・
One month ago I was running close to a 10 min mile...yes 10, aka turtle speed...today I ran  it in 7:31. Some solid progress thanks to @coachwinchester programming. Only getting stronger. #gains #perhe #karhustrength @livesore #embracethepain #livesoreathlete #stronger #running
Coach Winchester

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