13.11.22

1464690_10103876288453740_1817686044_n
From: Lubke. To: Tank, with love.

PSA: Ilya doesn’t use bands or chains when he snatches, cleans or jerks. Neither should you.

Week 20 Training: 13.11.22

Today’s training brought to you by Chelsea Ross of TAG Gymnastics

Warm Up

1) 800m run at Conversation Pace
2) 2 Rounds for Quality:
-25 Double Unders
-10 Strict Pull-Ups
-10 Weighted Push-Ups @ 45/25#
-10 V-Ups

Conditioning

FOR TIME:

A. 50-40-30-20-10: Unbroken Double Unders
-Rest 2 Minutes-
B. 25-20-15-10-5: Unbroken Pull-Ups
-Rest 2 Minutes-
C. 25-20-15-10-5: Unbroken HSPU
-Rest 2 Minutes-
D. 25-20-15-10-5: Unbroken T2B

Notes: For the DU, start over at zero every time you break. For the Pull-Ups, HSPU & T2B5 Burpee Penalty for every time you break before completing the set — perform your burpees before completing the set. You DO NOT have to start over IF you break. But you must perform your burpee penalty before you continue. Your mentality should be: Unbroken.

Midline

3 Rounds for Quality:

-5 Press HandStands

*L1: Press Headstand, L2: Press Handstand against wall, L3: Freestanding Press Handstand

-20 GHD Sit-Ups

-30 Hollow Rocks

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
17 comments on “13.11.22
  1. Max says:

    Fridays …….

  2. Jason says:

    Warm Up) Done
    Conditioning) Brok up set of 20 and 15 HSPUs once
    Mid) Done
    Fun Day

  3. randallgatkinson says:

    Enjoyed this one today. Really like the skillz work we are getting

    • Randall Atkinson says:

      DU – unbroken
      PU – unbroken
      HSPUs – broke up the set of 20.. 17 & 3, all else unbroken
      T2B – broke up set of 15, all else unbroken

  4. Feliz says:

    A- 29 was the highest number
    B- 60 total
    C-16
    D-40 total- I felt good about this number – I haven’t done these since August

  5. Jeff V says:

    Fun day.

    DU – shoe came untied during the set of 30, so broke there.
    PU – unbroken
    HSPUs – think I broke once on each set
    T2B – unbroken, although the last couple of reps of each set were sloppy.

  6. mlubke says:

    DU – ~30 rep amrap for 6 minutes. Got up to 45 once.
    PU – unbroken
    HSPU – broke once each round, 25-20-15-5of10
    T2B – unbroken

  7. Jeremy says:

    Nailed all of my double unders UB, finishing about a minute behind the Screaming Vegan. For the rest of the time, I might as well have just sat in a corner repeatedly punching myself in the nuts. Tried to be positive and focus on quality. I got to hang out with my friends at the gym and stuff. That was fun.

  8. Reid says:

    DU – UB
    PU – UB
    HSPU – Broke each set
    T2B – UB

    Midline – Done

  9. Chels says:

    Warm up-done
    DUs 1:51
    No pull ups…need my lats to fit into my dress 😉
    HSPU- 5:51 all sets UB
    V ups-2:54
    Midline-done

  10. Kelly C says:

    DUs: FINALLY hit 50 DUs unbroken!
    Pull ups: broke up 25 and 20 and did the rest UB
    HSPU: only got 30 total reps
    T2B: only got 30 total reps.
    midline: done

  11. DU: hit 50 UB but nuthin after that
    PU: hit 25/20/25 UB but ran out of time
    HSPU: shitshow
    T2B: shitshow pt. 2
    midline: done

  12. Soy Leche says:

    A- 2:26 unbroken
    B- 8:17 unbroken
    C- 13:47 came off the one once, could have done unbroken but fell…
    D- 19:01 unbroken

    Great programming! Love this type of work had to bail on the midline

  13. kelli says:

    Warm up- Done
    A-D. Done .. Tried to focus on virtuosity and skill/technique of each movement.
    Midline- Done

  14. Morgan says:

    DU – got stuck at 40, but finally made it through
    PU – unbroken
    HSPUs – broken up is too kind… my sets were shattered. I hung out here (doing burpees) until I got all the HSPUs done. Last sets of 10 and 5 were UB.
    T2B – There were T2B??

  15. House says:

    Ran a bunch of Mobility, Matrices, TGUs, and Snatch/Jerk Work.
    A. 155UB DUs just in case 1:26
    B. tomorrow
    C. tomorrow
    D. tomorrow
    tomorrow is gonna be fun!

  16. ikantola says:

    Dubs 2:20
    Pull ups 5:14
    Hspu 6:41
    T2b 6:04
    Total working time 20:19
    Total time 26:19
    Unbroken

    Then worked on presses and freestanding hspu

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
Gym light = Best light.
•••••
#jääkarhu
Coach Winchester

%d bloggers like this: