Rob K.

“And high above, depicted in a tower,
Sat Conquest, robed in majesty and power,
Under a sword that swung above his head,
Sharp-edged and hanging by a subtle thread.”
― Geoffrey Chaucer, The Canterbury Tales

Week 18: 15.12.04

A1. 5×3: Clean Pull – EMOM
A2. 5×3: Split Press – EMOM

B. Team 7 Minute AMRAP (Partners)
3, 6, 9, 12, 15, 18…
Toes to Bar
Deadlift 165/125#

Coach’s Notes:

One score per team = Total number of reps completed together + individual additional reps. Example: Blue team makes it through the round of 15 together. ­Female makes it through 10 reps of 18 t2b in the next set. Male makes it through 17 of 18 deadlift of the next set. Score equals rounds cleared = 90 reps + 27 additional reps.
Score entered = 117 Reps.

Additional Notes:
>1 Pull­up bar. 2 DL Bars (m/f).
>­Start on opposite movements.
>­Both Partners working at same time. Each Partner independently has to finish their portion of the ascending ladder. This means team members will be switching movements with each ascending set.
­>One partner can’t move up to the next ascending set until their partner has finished.
>Male or female can start either t2b or DL.

C. Accumulate 3 Minutes: Dual Plate Pinch Hold


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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