Gabi G. 

“Discipline is the soul of an army. It makes small numbers formidable; procures success to the weak, and esteem to all.” -George Washington

Week 36: 15.04.10

A. EMOM x 12:
Minutes 1, 5, 9: 5/5 Pistol – AFAP
Minutes 2, 6, 10: 100′ Farmer Carry – AHAP/AFAP
Minutes 3, 7, 11: 5 UB Hang Power Clean – AHAP
Minutes 4, 8, 12: 40 Double Unders – AFAP

B. 5 Rounds, Each For Time – Rest 1:1:
20m out/20m back
40m out/40m back
60m out/60m back

Coach’s Notes: If you have an outdoor space with enough room, I recommend setting up cones at 20m, 40m and 60m. One round would be 20m out/back, 40m out/back, 60m out/back. At our gym, we do not, so we will be setting it up in the following manner: a cone at 33′, a cone at 66′ and a cone at 99′. For this setup, we will run the to the first cone and back x2, to the second cone and back x2 and to the third cone and back x2 — that will be one round. 

C. 4 Rounds:
5 Bench Press @ 225/125 – E2M
5 Bent Row @ 225/125 – E2M


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

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2014 Reebok CrossFit GamesJuly 25th, 2014

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