Spider Bear aka Mino S.

Week 6: 15.09.09

A1. Ring Row: 3×8 – Bodyweight
A2. Depth Pushup: 3×8 – “Heavy”

Coach’s Notes: Make these PERFECT! On the ring rows, the feet should be elevated so that the shoulders start slightly lower than the feet, and finish slightly above the feet. On the depth pushups, use boxes or plates. Feet and hands should be level. Hit end range of motion on both movements at both the start and finish of the movement. 

B. 15 Minute AMRAP:
1 Rope Climb @ 15′
10 Overhead Squats @ 115/75#
10 Burpees Over Bar

C1. Romanian Deadlift: 3×10 @ ~35% of 1-RM DL
C2. Turkish Get-Up: 3×5/5 with Kettlebell – Go by Feel


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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Coach Winchester

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