13.10.08

20131008-001430.jpg
This was about how my day went…

Hope that Monday was on-point for y’all. It’s only getting better from here 😉

Eat, sleep, eat, nap, repeat!

Week 14 Training: 13.10.08

*It is extremely important that you follow the timeline and weight prescriptions precisely. Any deviation in percentage or rest will not be acceptable*

A. Barbell

EMOM x 5: 2 Power Cleans & Push Jerks @ 75%
Then:
2-minute AMRAP: Power Cleans & Push Jerks @ 75%

Notes: All cleans are “power” cleans. All jerks are “push” jerks. In the EMOM, it should be: clean, jerk, clean, jerk.

Rest exactly 10 minutes before beginning part B. This time should include any and all warm-up needed for part B.

B. Strength

3×10: Back Squat @ 55% – E4M

Notes: All sets should be completed AFAP (always with perfect technique). Begin a new set every 4 minutes on the 4 minute mark.

Rest exactly 5 minutes before beginning part C. This time should include any and all setup of equipment and/or changing of shoes.

C. Conditioning

3 rounds for reps:
-30 seconds ME Pull-Ups
-30 seconds ME HR Push-ups
-30 seconds ME Double Unders
-90 seconds REST

Notes: Protect your hands if need be. Do not rip. Make sure every rep is perfect; virtuous.

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
39 comments on “13.10.08
  1. Max says:

    55% of our original 1RM or of our 102%.

  2. The Back Squats wil be based off of your most recent 1-RM Back Squat not your original Back Squat –> (AKA: the 103% you hit… IF you hit it… ;-)) If you did not hit your 103%, then you are to use your original 100%.

    You have to earn your %.

  3. Max says:

    A) 10/10; 10 AMRAP @ 175#
    B) done @ 185#
    C) DNS …. Work

  4. jmm2270 says:

    A) 10/10 +11 @ 205
    B) 185
    C) 27+20+44=91
    28+20+44=92
    30+20+42=92

  5. Jeremy says:

    A) 10/10, 12 reps at 185#
    B) 190#
    C) 15/15/24
    15/13/25
    13/12/19
    Was going unbroken on the 15’s in pull ups, but the guys doing butterflies were going WAY faster.

  6. mlubke says:

    A) 170, 7
    B) 175
    C) 193

  7. Jeff V says:

    A) 225 – 10/10 and 9 reps on the AMRAP
    B) 235
    C) 25/15/~30; 25/16/~30; 20/18/~30;

  8. A) 215… 10/10… 6 reps on AMRAP
    B) 230
    C) 25/23/30… 23/20/35… 20/17/20

  9. Dru Sellers says:

    A) 10/10 AMRAP 8/9 @ 195
    B) 185
    C) ~10/~12/~30 for all three rounds

  10. Feliz says:

    A) 20 @ 100
    B) 95
    C) 7/15/10, 9/12/8, 7/13/10 – we need to bolt the rig down

  11. Harris says:

    A) 10/10 @ 215
    AMRAP 10/10
    B)195
    C) 17,19,23/15,21,29/12,15,23

  12. Teo says:

    A) 175
    amrap idk
    b)185
    c) stayed at about 27 on pull ups
    20s on push ups
    30s on DU
    to busy having fun to count

  13. Matt Counts says:

    A) 175/7
    B) 175
    C ) 20/20/40
    20/18/42
    20/12/40

  14. JoJo Macias says:

    A)185 10/10
    B) 9 had 10 but did not control at the top
    Conditioning
    30/15/20
    21/19/15
    24/17/23
    I was having a problems keeping the du’s in order.. womp womp

  15. A) 9/10 & 5 reps @ 225
    B) 225
    C) 25/15/7
    15/13/8
    10/9/23

  16. JeffT says:

    A) 165 10/10
    B) 7
    C) 29/20/45
    30/19/31
    20/13/25

  17. Chels says:

    First day of 2 a day Tuesdays!
    AM:
    A. 1 RM Jerk 175
    B. 3 rds for quality
    10 banded hips to rings
    5 hips to bar
    5 hips to rings
    5 MU+2 dips

    PM:
    A. 10/10, 11 in amrap at 130
    B. 135
    C. 29/14/40
    25/12/40
    19/10/40

  18. Lizi says:

    A- 10/10, then 11 @135#
    B- squats done @130#
    C- 20/12/26 (rope issues), 17/15/40, 17/13/36

  19. kellipugh27 says:

    A. 10/10 & 9/9 – @ 85#
    B. Done
    C. 10/13/20; 9/10/24; 10/10/21

  20. Taylor Deering says:

    A) 10/10 @140
    AMRAP: 9 @ 140

    B) done @ 160
    C)
    13/18/37
    14/15/38
    13/15/37

    My goal was to go unbroken on the pull-ups and not come off the bar at all for all 3 rounds , and I didnt!! Didn’t butterfly and I stuck with kipping. Solid work for me. Satisfied. Getting better everyday, thanks Coach!!

  21. Kelly C says:

    A. 10/10, then amrap 13 @85#
    B. done
    C.
    11/15/27
    12/17/23
    13/15/29
    *new PR on DUs – 27 unbroken!! super pumped.

  22. House says:

    11:30 – Ya’ll killed it. Intense and Fun – Winning.
    A) 10/10
    9/9 @ 205
    B) Done at 215
    C) 25/18/39
    18/16/45
    16/14/48

  23. Zach says:

    A) 230 for 10 (%based on power clean max)
    11 Amrap
    B) 225
    C) 20/20/47= 87. 20/21/49= 90. 19/15/37= 71

  24. A. 10/10 @ 245
    Amrap 7/7 @ 245
    B. 225
    C. 27/21/17
    27/18/7
    16/14/13

  25. david riley says:

    A- 185# 10/10 then 10/10 amrap
    B- squats done 190#
    C- 22/21/37, 23/22/35, 17/20/38

  26. Brett Bolus says:

    A) 195- 9/10 (missed the jerk) + 3
    B) 205
    C) Done (focused on perfect reps and not hitting a certain number with sloppy ones)

  27. Morgan says:

    a) EMOM: 160 10/10; AMRAP: 9/9
    b) 160
    c) 20/22/30, 22/20/13, 18/18/20

  28. A. EMOM: 95# 10/10, AMRAP: 10/10
    B. 110#
    C. 15/17/28, 17/15/21, 15/14/24

  29. The Kingpin says:

    A) 185 10/10, 5/5
    B) 165
    C) 21/14/11, 21/11/18, 15/11/15

  30. Aki says:

    A EMOM: 95# AMRAP 13 could not jerk last 5. Hands are ripped badly.
    B 95#
    C 15/15/31
    15/17/25
    13/15/40
    Switched ropes for last round.

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 250 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
Highly organized chaos.
•••••
6:00 PM on a Friday Night at @karhustrength
•••••
#chaosreigns #jääkarhu
Coach Winchester

%d bloggers like this: