14.11.18

IMG_5615-0.JPG
Jääkarhu Stäche

Week 16 Training: 14.11.18

Today’s training will be one continuous piece. Warm-up for all movements – once the clock starts, you will not stop until you finish your last set of wall balls.

Record where you hit your sets, and where you fail. For your row, mark the number of calories after each set. On the dual kettlebell rack hold, do not drop the kettlebells. Period.

This should take you 40 minutes from start to finish. Maintain your composure during all movements and in all sets. Practice virtuosity.

A. EMOM x 5: 1 Snatch @ 85%
EMOM x 5: 30 Second Row for Calories
EMOM x 5: 100′ Sled Drag @ Heavy
EMOM x 5: 1 Clean & Jerk @ 85%
EMOM x 5: 10 C2B Pull-ups
EMOM x 5: 10 HSPU @ 2×45 Plates
EMOM x 5: 30 Second Dual KB Rack Hold @ 32/24 kg
EMOM x 5: 10 Wall Ball @ 30/20#

B. 10 Minute Recovery Row & Specific Mobility / Soft Tissue Work

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
6 comments on “14.11.18
  1. stacy.martyak@gmail.com says:

    Snatch @ 85#
    Row for Calories – 41 calories total
    100′ Sled Drag @ Heavy – done
    Clean & Jerk @ 125
    4-5 strict b/c hands torn
    5-6 HSPU @ 1×45 Plates
    Dual KB Rack Hold @ 32/24 kg – done
    Wall Ball @ 20# – done

  2. MarkB says:

    I struggled a bit today …

    snatch @ 145 – completed 3 of 5
    row – done
    100′ sled drag – done
    c&j @ 165 – completed 5 of 5
    6-8 C2B pullups – completed 34
    4-5 HSPU @ 1×45 plates – completed 22
    dual KB rack hold @ 32kg – done
    wall ball @ 30# – done

  3. Russ Laing says:

    Snatch – 165, completed 4/5
    row – done
    100′ sled drag – done
    c&J @ 225 – no misses
    Chest to bar pullups – 10/8/6/6/6
    HSPU with 2×45 – 10/5/3/3/3
    kB rack hold – done
    wall ball – #30 – done

  4. Alyson says:

    A)
    Snatch: 5/5 @ 120
    Row: 50 cal (10 each rd)
    Sled drag: done on small sled with 135# added
    C&J: 4/5 @ 160
    C2B: done 50/50
    HSPU: 10/10/8/4/5
    KB Hold: done
    WBS: done

    B) Done

  5. echopatient says:

    A. 5/5 @ 175#
    64 (14/13/13/12/12)
    C. Done @ 180#
    D. 5/5 @ 215#
    E. Done
    F. 38 (10/10/7/6/5)
    G. Strugglebus
    H. Done

  6. Anthony says:

    Snatch – 4/5 @ 165
    Row – 12 per
    Sled – Done
    C&J – 5/5 @ 225
    C2B – 7 per
    HSPU – 5 per
    KB – Done
    WB – Done

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: