15.11.13

12096585_923436587738155_2212550468108482408_n
Mark Brazell. Throwback to POC 3.

“Friendship is the source of the greatest pleasures, and without friends even the most agreeable pursuits become tedious.” ― Thomas Aquinas

Week 15: 15.11.13

A. Pause Back Squat: 6×1

Coach’s Notes: 2-count pause in bottom. No bounce. 

B. Deadlift: 6×1

Coach’s Notes: Work to a heavy single or max for the day based on how you feel.

C. For Time:
1 Mile Run @ 20/14# Weight Vest
100 Burpees Over 6″ Hurdle
1 Mile Run Without Vest

D1. 2×12: Glute-Ham Raise
D2. 2×12/12: Dumbbell Curls

Advertisements

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

Posted in Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 243 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
My ❤️
Coach Winchester

%d bloggers like this: