“Most people never run far enough on their first wind to find out they’ve got a second.” – William James

Week 10: 15.10.09

A1. 3×10: Dual Dumbbell Bent Row
A2. 3×10: Dual Dumbbell Bench Press
A3. 3×10: Unbroken Deadlift @ 70%

Coach’s Notes: Complete 1 movement every 90 seconds for the 3 rounds. This should take you 12 minutes.

B. 5 Rounds:
6 Back Squats @ 13×1 – GBF (keep it heavy, but maintain perfect positions)
100′ Prowler Push As Fast As Possible @ 180/125#
Rest 4 Minutes

Coach’s Notes: Move directly from the squats to the prowler. Do not stop, rest or recover in between.

C1. 2 x 30: Wall-Facing Shoulder Taps
C2. 2 x 1: 100′ Backwards-Facing Sled Drag w/ Terminal Knee Extension on Every Step


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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