13.12.02

563150_10151759024621641_1852445914_n
Bearding Season.   Photo by Brian Sullivan

Week 22 Training: 13.12.02

Include 3 sets of ME Nose & Toes Handstand Holds into your warmup.

Barbell

A. Hang Power Snatch: 5×2 @ 60% (of snatch max) – E90S

B. Hang Power Clean + Push Jerk: 5×2+2 @ 60% (of clean & jerk max) – E90S

Notes: Part B is 2 hang power cleans followed by 2 push jerks.

Conditioning

C. 16 Minute AMRAP:

-15 Burpees
-30 Pullups
-30′ HS Walk

-Rest 5 Minutes-

-50 Push Press @ 115/80

Durability

D1. 3×20 Unbroken Toes to Bar

D2. 3×5/5 Turkish Get Ups @ 24/16

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
24 comments on “13.12.02
  1. drusellers says:

    A) done
    B) done
    C) 3rds then 6:31
    D1) done’ish 7/7/10 UB
    D2) skipped after having done 50 SBGU on Saturday.

    Shoulders are smokey treats. I hope I don’t have to do much at the white board today. 😉

  2. Brett Bolus says:

    A) 110
    B) 145
    C) 3rds & 6:20ish
    D1) 15/15/14 UB then completed the last 16 in 2 sets.
    D2) 5R with red, 2L with red. Finished set with green for the left. Was prettying unable to pick anything else up after that point.

  3. Feliz says:

    A) 65
    B) 75/75/85/85/85
    C) 3 rds & 7:00
    D1) 5/5/5 – hamstring really tight today, these did not feel good
    D2) did 10

  4. Jeff V says:

    A)150
    B) 195
    C) 4 rds + 13 PU and 2:25
    D) Done

  5. Reid says:

    A)145
    B) 205
    C) 4 rds + 15 Burpees and 2:21
    D) Tonight

  6. mlubke says:

    A) 100
    B) 140
    C) A few feet short of 4 rnds, 30 secs behind Jeff T I think
    D) TGUs this evening

  7. A) 145
    B) 185
    C) 3rds + 15 PUs… 3:39
    D) DND

  8. MarkB says:

    A) 105
    B) 135
    C) 2rds + 10ft HSW and 3:47
    D) 15/10/0 UB T2B

  9. JeffT says:

    A) 105
    B) 135
    C) 5rds / 5:32
    D) DND

  10. A) 155
    B) 190
    C) 2 RDS + 5 pullups
    D) only did 30 T2B

  11. Matt Counts says:

    A) 100
    B) 135
    C) 4rds, plus 8 burpees / 5:29
    D) Done, minus TGU

  12. Soy Leche says:

    A) 115
    B) 145
    C) 5 rds plus 15 burpees / shoulder pain so did not do presses
    D) did not do shoulders were hurting a bit

  13. Chels says:

    Today’s training was at CrossFit Oahu (awesome gym!)
    A. 85
    B. 105
    C. 4rds+15 burpees/3:23
    D. Done

  14. Kelli says:

    A. 65# 10/10
    B. 80# 20/20
    C. 3 rds + burpees / 7:54
    D1. subbed with hollow rocks and toes to bell (hands close to ripping)
    D2. done

  15. House says:

    A. 135
    B. 175
    C. 4 rds + 15 burpee and 11 Pullups/ 2:40 (2 no reps)
    D. will get r dun

  16. A. 185
    B. 205
    C. 4rds + 6 burpbee /1:59
    D. took awhile after C. but done.

  17. A) 90 on Power Snatch
    B) 120 on Power Clean + Push Jerk
    C) 3 rounds + hs walk/ 1:54
    D) DONE

  18. ikantola says:

    American Open prep:
    Snatch worked singles up to 143lb- 65k (that’ll be my opener), missed 150
    Clean&Jerk worked up to a miss at 195- (will open at 88k-193lb)
    Front squat singles 175-185-190miss-190pc miss- 190-190

    Did 8 minutes of conditioning
    3 rounds with pull up sets of 15-20-25
    30 push press in 1:19

    T2b and tgu done as Rx!

  19. Morgan says:

    a) 105
    b) 130
    c) About 5 ft short of 4 rounds even; long break to drive home then 4:20
    d1) 20/12+8/15+5
    d2) done

  20. Jeremy says:

    Wow, talk about a callout in the e-mail. I forgot this one time! Jeez…
    A) 115
    B) 155
    C) Horrible, 11 reps into the 3rd round, then 3:02
    D) Had to bail for finals. I was still late.

  21. Kyler says:

    155
    210
    4 rounds 13 burpees (did 10 hspu not walks, class in the way)
    Lost my rack for the presses so ran the fastest mile of my life…..ever
    Done
    Done with lighter weight

  22. Lizi says:

    A- 90
    B- 120
    C- 3+PU/3:06
    D- 2 rds- had to scoot to class

  23. david riley says:

    A) B) done
    C) 4 rounds+15burpees+10pu
    2:48
    D) done

  24. david riley says:

    A) B) done
    C) 4 rounds+15burpees+10pu
    2:48
    D) done
    Fun!

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 243 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

#teamon #optimumnutrition #sponsored #athlete #atx #crossfit #weightlifting #fitness #fitlife #fitmom #goals #fitnessjourney #inspire #motivation #train #restday #thursday #progress #positivevibes #bettertogether #fitfam #family #friends #squad #masters #strength
Coach Winchester

%d bloggers like this: