15.09.28

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#RECOVERYBEARD

“There are seven things that will destroy us:

Wealth without work;
Pleasure without conscience;
Knowledge without character;
Religion without sacrifice;
Politics without principle;
Science without humanity;
Business without ethics.”
– Gandhi

Week 9: 15.09.28

A. 7×1: 2-Position Snatch (Power Position, Hang Position at the Knee)

Coach’s Notes: Stay light-medium on the weight. Go by feel, but use Part A as technique, footwork and position work. Only increase in weight if you are technically proficient.

B. 4×3: Snatch Balance

Coach’s Notes: Stay light-medium on the weight. Go by feel, but use Part B as technique, footwork and position work. Only increase in weight if you are technically proficient.

C. 4×4: Tempo Front Squat @ 42×2 @ ~40%

Coach’s Notes: The focus on today’s squats should be on A) setup (neutral, braced midline), B) body position (tall chest, high elbows) and execution (control, strength through the entire ROM). Use the 40% as a guide: take off weight if you cannot perform the squats perfectly; add weight if you feel 40% is too easy.

D. 21-18-15-12-9-6-3:
Row for Calories
Burpees Over Rower

E1. 2 x 1/1 Forearm Rolls (1 Length FLX / 1 Length EXT)
E2. 2 x 20: Strict Toes to Bar

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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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