15.12.22

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Holiday Party with the Perhe. 

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.” -Marcus Aurelius

Week 21: 15.12.22

A. Front Squat: 8×3: Find Your 3-RM

B. Back Squat: 4×5: Find Your 5-RM

Coach’s Notes: Your 5-RM from Part B MUST be AT OR ABOVE your 3-RM from Part A.

C. 3 Rounds:
5 x 1/2 Deadlift: Floor to Knee @ 275/185#
5 x 1/2 Deadlift: Knee to Extension @ 275/185#
5 x Full Deadlift @ 275/185#
15 Push Press @ 135/95#

Coach’s Notes: The deadlift’s should be performed as a complex – unbroken. The push press should also be performed unbroken. 

D. 8 Rounds for Time:
8 Burpees
8 Toes to Bar

E. Not For Time: 20-15-10:
Glute-Ham Raise
Dual Dumbbell Row

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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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Some good C&J action from today.
•••••
@colton_volpe 335#
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@wladimontoya 335#
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@taylor.dayne.loyd 235#
•••••
@linda_sauce 200#
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#crossfit #jääkarhu #perhe
Coach Winchester

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