14.01.04

485492_587184641325274_394208237_n
Do what you love. Love what you do.

A new site I just found today.

What happened to @BuddyLee ?!?!

Week 26 Training: 14.01.04

Barbell

A. Power Snatch: 2×2@60, 2×1@70, 5×1@80 – E90S

B. Power Clean & Push Jerk: 2×2@60, 2×1@70, 5×1@80 – E90S

Notes: Power Snatch based off of 1-RM Power Snatch – Power Clean and Push Jerk based off of 1-RM Power Clean.

Strength

C. Back Squat: 3@75, 3@85, 2×2@95

Conditioning

For Time:

-400m Run
-20 Thrusters @ 135/95
-10 Muscle Ups

*Rest 5 Minutes*

-400m Run
-20 Thrusters @ 135/95
-10 Muscle Ups

Durability

E. RDL Matrix:

Round 1: 2@Base, 2@Stagger Right, 2@Stagger Left

Round 2: 2@Base, 2@Wide, 2@Narrow

Round3: 2@Base, 2@External Rotation, 2@Internal Rotation

Notes: Weight should be set at a medium weight. 135-185 for Men, 95-135 for women (approximation). Make it hard but doable, always with Virtuosity.

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
13 comments on “14.01.04
  1. Max says:

    A) done
    B) done
    C) done
    D) no MUs

    Lotta fun today

  2. Jeff V says:

    A) 185 for the set of 5
    B) 245 for the set of 5
    C) 405 2×2 – cake
    Cond:
    First round: 3:50, felt great
    Second round: 7 MUs at 5 min cap, not happy with that. Lots of #pooface

  3. Alyson says:

    A) 105 for 80%
    B) 135 for 80%
    C) 210 for 95%
    D) Round 1: 2 MU (6ish attempts), Round 2: 0 (2 attempts)
    E) Done

  4. randallgatkinson says:

    A) 175
    B) 225
    C) 390… 1of 2 both rds
    Cond:
    Rd 1: 5:35
    Rd 2: 6:42

  5. A. 65#, 80#, 90# (hit all sets)
    B. 80#, 95#, 110# (hit all sets)
    C. 145#, 165#, 185# (hit all sets)
    D. -500m Row and 20 Thrusters @ 75# (left foot and lower back pain). Didn’t make it to muscle ups…did a muscle up at the end of the session and tore :/
    E. Done

  6. House says:

    A) 135/155/175
    B) 175/195/225
    C) 285/325/345/350
    D) 8:04 and 7:41

  7. Brett Bolus says:

    A) 150 at 80%
    B) 200 at 80%
    C) 265 hit all reps
    D) round 1- 4:20
    round 2- 7 MU at 5 min cap

  8. Reid says:

    A) 165
    B) 235
    C) 355
    D) 4:16/4:42
    E) Done

  9. A. 215
    B. 255
    C. 385
    D. 4:50/5:00

  10. Jason says:

    A) 175
    B) 220 — No jerk
    C) 335 — Spicy
    D) 4:56/6:17
    E) Done @ 135

  11. Chels says:

    A. 105
    B. 145
    C. 215/220 (just under 95%)
    D. 6 MU/5 MU
    E. Done

  12. drusellers says:

    A) done
    B) done
    C) failed on the 2nd reps
    D) DND

    stayed after and worked on muscle ups

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
It's not always sunshine and PR's. But today there were many PR's.
•••••
3 @karhustrength women, 3 push jerks.
•••••
@tdlfit_atx -  230#
@taytay_deering -  235#
@gymnastiestrong -  255#
•••••
#crossfit #jääkarhu #weightlifting #strong
Coach Winchester

%d bloggers like this: