Prep on prep on prep.

Week 29 Training: 14.01.21


3-Position Clean + 1 Jerk: 5@60 – EMOM

B. FG Prep:

EMOM x 12:

Pros: 7 Bar MU, 14 HSPU, 7 Triple Unders, 25′ HS Walk

Teams: 7 Ring MU, 14 HSPU, 21 Double Unders, 25′ HS Walk

Amateur/Master: 5/4/3: Deadlift/Hang Power Clean/S2OH, 14 Butterfly Pullups, 21 Double Unders, 25′ OH Walking Lunge @ 70/45

Notes: Look at the division you are in. You will see 4 movements, with their corresponding reps. On the first minute, you will do the first movement. On minute two you will do the second movement. So on and so forth, for three rounds. Stay on the clock and don’t fall behind.

Pros Example:
Min 1: 7 Bar MU
Min 2: 14 HSPU
Min 3: 7 Triple Unders
Min 4: 25′ HS Walk
Min 5: 7 Bar MU
Min 6: 14 HSPU
Min 7: 7 Triple Unders
Min 8: 25′ HS Walk
Min 9: 7 Bar MU
Min 10: 14 HSPU
Min 11: 7 Triple Unders
Min 12: 25′ HS Walk


-1000 m Row
-50 KB Swings @ 24/16
-30 Burpees

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
16 comments on “14.01.21
  1. Ashley Falvey says:

    Weight is 45# for dl/hpc/s2oh?

    Ashley S. Falvey m | 512-789-9105


  2. randallgatkinson says:

    A) 185
    B) FG Prep.. Amateur… Done
    C) Done

  3. mlubke says:

    A) 155
    B) Team done
    C) done

  4. MarkB says:

    A) 135
    B) masters done
    C) undone

  5. Brett Bolus says:

    A) 175
    B) Amateur, Done
    C) Done

  6. Jeremy says:

    A) 165
    B) Amateur– fun
    C) Done
    Also, I weighed in at 250 lbs today. Two different scales to confirm. So there’s that.

  7. Alyson says:

    A) 105#
    B) Done
    C) Done

  8. drusellers says:

    A) 155#
    B) Amateur – Done
    C) Light – Done

  9. The Kingpin says:

    A) 135
    B) Amateur – Done – got my DUs unbroken, which is great for me – felt great
    C) done

  10. JeffT says:

    A) 145
    B) Team
    C) Done

  11. Chels says:

    A. 115
    B. DUs- 21/21/21 UB
    MUs- 7 UB/ 7 (4+2+1)/ 5 (3+1+1)
    HSPU- 14/14/14 UB
    HS walk- UB
    C. Done- NFT

  12. A. 90#
    B. Done (Amateur)
    C. Done – NFT
    Left shoulder started to give me some trouble – hope it’s not my rotator cuff going into what is suppose to be super heavy Firebreather comp this weekend in Montreal ;/

  13. echopatient says:

    A. 140
    B. Done (Amateur)
    C. Done

  14. Soy Leche says:

    A) 160 #
    B) amateur (DONE)
    C) done

  15. Jason says:

    A) 185
    B) Team
    C) Done

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2014 Reebok CrossFit GamesJuly 25th, 2014

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