15.11.23

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“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” -Marcus Aurelius

Week 17: 5.11.23

It’s time to up your level of commitment. Some will. Some won’t. It will be obvious to your teammates who is taking the appropriate steps in both training and recovery to set themselves up for success. The Open is a short 13 weeks away. What you do today will decide how you perform this season.

A. 3-Position Snatch: 7×1 – E2M

Coach’s Notes: Ground, Knee, Pockets.

B. Back Squat: 6×6 – E2.5M

C. Handstand Walk Practice

Coach’s Notes: Practice the hardest version of HS Walking that you can. If walking is too easy, try freestanding HS Holds. Or try walking forwards, backwards, side to side or practice your turns. Accumulate as much time as you can inverted in the 5 minutes.

D. 5 Rounds, Each for Time:

10 GHD Sit-ups
15 Chest-to-Bar Pull-Ups
20 Hand-Release Pushups
25 Jumping Squats
Rest 2 Minutes

Coach’s Notes: If you have a weight vest, wear it. Men @ 15#, Women @ 10#.

E. Reverse Hypers: 2×20

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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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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
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•••••
Today (and everyday) be thankful and know how rich your are... Your family is priceless, your time is gold and your health is wealth. We are beyond thankful and grateful for our amazing community. Happy Thanksgiving!
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Coach Winchester

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