Judge Prep. As important as any other prep.

When you step into the Lion’s Den, be prepared to dance with Lions.

Week 31 Training: 14.02.06


A. EMOM x 10: Power Clean, Hang Clean, Push Jerk – AHAP

Notes: Hang Clean from just below the knees. Stay on the clock.


EMOM x 10:
B1. 3 Banded Deadlifts @ 50% Bar Weight + Band
B2. 3 Box Jumps @ 30/24″


3 Rounds, not for time:
C1. 3 x ME: Handstand Shoulder Touches
C2. 3 x 10/10: Bulgarian Split Squats w/ Dumbbell Overhead
C3. 3 x 10: Glute Ham Raise

Notes: For your BSS, hold a single dumbbell in the overhead position. If the right leg is working, the dumbbell should be in your right hand, and vice-versa.


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
25 comments on “14.02.06
  1. Max says:

    A) 185/185/205/205/205/205/215(f)/205/215

    …. Had to go to work

  2. jeremykampen says:

    A) 235×5,245×3,250×2
    B) 275#, Green (I think) Band
    C) Done, hammys will be tender tomorrow

  3. A) 235 / 240 /240 / 245 / 245 / 245f / 240 / 240 / 245… got off of the clock and only did 9rds
    B) 245 w/ green
    C) Yes, please

  4. Brett Bolus says:

    A) 205 (3rds)/ 215 (3rds)/ 225 (4rds) no misses
    B1) 185 w/ green – first 4 rounds mixed grip, last 6 clean grip w/o hook.
    B2) Done
    C1) Done. Definitely need work on these. Felt very weak and unstable.
    C2) Done with green KB (20kg?)
    C3) Done. 3-4 unassisted on first set. Last two sets I had a spot. Much improved though.

  5. Lubke says:

    A) Up to 185 and back down to 175. Shoulder was really buggin me on this.
    B) 200 with green band
    C) Done with pvc pipe assist on ghd

  6. Stacy says:

    A. 105, 110, 110, 115, 115, 115, 120, 120, 120, 120
    B. 135 with green band
    C. Done; pvc pipe assist on GHD for half the reps

  7. Feliz says:

    A) 35
    B) 35 with orange band
    C1) 6/6/8
    C2) did with no weight
    C3) skipped – hamstrings still sore from Monday

  8. Fisher says:

    A) 205
    B) 185 w/ green – first 4 rounds mixed grip, last 6 clean grip w/o hook.
    C) Done: pvc pipe assist on GHD for half the reps

  9. Alyson says:

    A) 145 x 2, 150 x 2, 155 x 6 (1 attempt at 160 but missed the PC)
    B) Done @ 125# with green
    1: 76/80/77
    2: Done @ 16kg
    3: Done .. looking forward to being sore tomorrow.

    Good day. Last May, my max Clean was 125.. fun to see progress! (obligatory, #gainz) 🙂

  10. drusellers says:

    A) 185/185/205/205/215/215/225/225/225/230
    B) 205 + blue band
    C) Done

  11. Jeff V says:

    A) Started at 225, ended at 275
    B) 285 + green band, dropped to 265 w/clean grip
    C) Done

  12. Chels says:

    A. 135/140/145×8
    B. DL@160+green band
    C. Shoulder taps 3×100
    Split squats w/ 25 lb kb

  13. Jeremy says:

    Fun day today. Still had to take it light.
    A) 165
    B) 205, no band
    C1) I wasn’t counting, but probably 101 each time. You know, more than Chelsea
    C2) 16 kg with Coach yelling at me about my knee over my foot
    C3) Did well at first, but fell apart on the last set.

  14. JeffT says:

    A) 155
    B) 205 w Green Band
    C) Done

  15. A. started with 225 ended with 275
    B. 285 for five 265 for five

    skill work
    EMOM x10
    3 MUs 5 hspu

    C. shoulder taps 100/96/74
    #50 kb for the lunges
    ghr done.

  16. Morgan says:

    a) 175 x 5 / 185 x 5
    b) 195 + green band
    c1) 57 / 60 / 57
    c2) 16 kg
    c3) done

  17. Jason says:

    A) 185×3/205×3/225/235/245/255
    B) Done at 215
    C1) 100/80/80
    C2) 35 lb kb
    C3) BW
    Good to be back

  18. Taylor Deering says:

    A) 145×4/ 155×3/ 165×2/170×1

    B) 155 DL

    C) done

  19. Kyle Miller says:

    A) 2235×5,245×3,250×2(missed jerks)
    B) 275 green band (went to smaller green band for clean grip)
    C) done

  20. Kelly C says:

    A. 90 – wrist was wonky today
    B. 100 and green band
    C1. 45/35/38
    C2. Done
    C3. Done

  21. Sarah says:

    A. 110/110/110/115/115/115/120/120/120/120
    B. 135# w/ green band
    C. Done (PVC assist on some GHD reps.)

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

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 241 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
Community Workout. 3/17/18.
#crossfit #jääkarhu #perhe #wearekarhu
Coach Winchester

%d bloggers like this: