Dru S and Jeff V. 

“To be successful, you must dedicate yourself 100% to your training, diet and mental approach.”
– Arnold Schwarzenegger

Week 37: 15.04.15

A. Each Round For Time:
1. At 0:00 – Run 200m + 20 Chest to Bar Pull-ups
2. At 5:00 – Row 200m + 20 Ring Dips
3. At 10:00 – Run 200m + 20 Chest to Bar Pull-ups
4. At 15:00 – Row 200m + 20 Ring Dips

Coach’s Notes: Wear a 20/10# weight vest for Part A. Each round should be performed ABSOLUTELY as fast as possible. 

B. 5×3+1: Hang Clean + Jerk @ 65-75% – E2M

Coach’s Notes: Perform as follows: 5 Rounds: 3 Hang Cleans followed by 1 split jerk.

C. Walk 20 Minutes with your Weight Vest

D. Athlete-Specific Skills and Body Maintenance

Coach’s Notes: This will be individual to each athlete. Pick 1 or 2 areas or movements for improvement, and work them at light weight / low intensity. Make sure to cool down properly and hit your trouble areas with specific soft tissue and mobility work.


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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