13.08.06

1080956_10151572553762129_1663142037_n

M. Counts deep inside the pain cave. 

Tuesday Coffee Talk… “Talk Amongst Yourselves”.

Week 5 Training: 13.08.06

A. Strength / Barbell

7 rounds of the following complex:

-1 Snatch Deadlift
-1 Hang Snatch Pull (from just above the knee)
-1 Hang Snatch
-1 Overhead Squat: 3-Count Pause In Absolute Bottom

NOTES: Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00). AHAP. Work technique and work positions. Work hip extension, contact with the bar at the hips and bar speed. Work speed under the bar. Basically, work the shit out of your snatch.

B. Conditioning

20-minute AMRAP:

-20 Piston Press with Dual KB’s @ 16/12 Kg
-15 Russian Swings @ 32/24 Kg
-5/5 Bent Over Single Arm KB Row @ 24/16 Kg
-150m Sandbag Front Rack Carry @ 90/60#
-150m Plate Pinch Carry @ Dual 25/15#

NOTES: Try to stay moving for the fill 20 minutes. On the piston press: these are strict single arm presses. Both arms move simultaneously: 1 up/1down.

C. Recovery

-5 Min Row @ Conversation Pace
-5 Min Sled Drag @ Conversation Pace (2.5 forward / 2.5 backward)
-5 Min Walk @ Conversation Pace

Advertisements

CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
36 comments on “13.08.06
  1. Max says:

    A)115,135,145,155(f),145,145(f),145
    B) 1 rnd then work

  2. Jason says:

    A) 135 / 145 / 155 / 165 / 175 / 185 / 200 (f snatch)
    B) 3 Rds minus plate carries
    C) Done

  3. drusellers says:

    A) 135, 145, 155, 165, 175, 185(f on snatch), 185(f on snatch)
    Coach noticed that I wasn’t staying over the bar, on the last fail, it felt much better, but still missed. 😦
    B) 2 full rounds + 1/4 of the sand bag
    C) Done w/ 45# plate

    D) Mobility w/ Dave

  4. Feliz says:

    A) 65 up to 85, failed at 1st attempt at 85 but nailed it thesecond time
    B) 2 rounds
    C) did with 25# plate

  5. A) 165/175/185/185/195(f)/195/205(f)
    B)2 rounds
    C)Dunnit

  6. vanlandingbad says:

    Lots of globo gym fun at LA Fitness

    • JoJo Macias says:

      Here at Globo Gym we understand that ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it’s only your fault if you don’t hate yourself enough to do something about it.

  7. MarkB says:

    A) 115->140#
    B) 2 rnds + kb work + plate carry
    C) done

  8. RB says:

    A. 90/85/85/85/85/85/85
    B. 3 rounds + finished the SA KB rows (had to use a 70lb. sand bag but it leaks so it was probably a bit lighter).
    C. Walk

    • RB says:

      *Substituted dual KB PP for piston press. The coach this morning didn’t know what a piston press was so he couldn’t show me. And Google was no help.

  9. Jeremy says:

    A) 155/165/165/175/175f/175f/165f– burned out too quickly. Tried to show off for the cute girl observing class.
    B) 2 rounds plus a sand bag carry
    C) Done

  10. A) 135/155/165/175/185/195/200(missed snatch then got it from the ground…not pretty)
    B) 4 rounds
    C) Done

  11. The Kingpin says:

    A) 135/135/140/140/145/145/145
    B) 2 rounds + kb work
    C) doneish

  12. coachjeffmck says:

    A — 145/150/155f/155/160/165/170

    B — 3rds + all KB work. Bent over row at 32kg.

  13. Chels says:

    A. 95/100/105/110/115/120/125(that’s my max!)
    B. 3 rds
    C. Done

  14. Matt Counts says:

    A) Worked up to 145
    B) 3 rds plus some KB work
    C) Rowed

  15. Teo says:

    A) up to 170
    B)3 rounds + 20 pistons

  16. Brandon mayernik says:

    A. 185/195/205/215/225/235/245f/255f attempted 8 sets.
    B. 3rd + 20,15,5/5, and half plate carry
    C. Done

  17. Lizi says:

    A- 85/95×2/100×2/105×2 didn’t get crazy heavy to maintain/work on technique… Aka my feet
    B- 3 rds+ all kb work
    C- done-zo

  18. JeffT says:

    A) 115-125, failed 135
    B) 2rds + 1/2 sandbag carry
    C) Done

  19. A) Worked up to 125#. Felt good!

    B) 3 rounds even.

    C) Done.

  20. A) Worked up to 175#

    B) 5 Rounds
    *150 Ft Walks instead of Meters – Whoops!

  21. The Schrocks says:

    Linds –
    A) 85 for all rounds, missed the snatch on the third round
    B) 3 rounds
    C) Done

    Elliot –
    A) 155/165/175 f/175 f/165/165/165
    B) 2 rnds – SB carry and KB work
    D) Done

  22. worked up to 115#, nothing crazy. I have plenty to work on..but over-all it felt pretty decent.

    b) 3 rounds + 5/5 BOR/sandbag and plate carry

  23. Worked up to 115 today nothing crazy I still have stuff I need to work on but overall felt good.

    B) 3 rounds + BOR/sandbag and plate carry
    C) done

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 245 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
•
Decide. Every day.
Choose. Every thing.
•••••
6:45 PM. CrossFit Jääkarhu. ATX.
•••••
#perhe
Coach Winchester

%d bloggers like this: