Ingrid returns to her roots… #gingerviking

“Every pro was once an amateur. Every expert was once a beginner. So dream big and start now.”

Week 22: 15.12.29

A. Back Squat: 5×3 – Find Your 3RM – E3M

B. Front Squat: 4×5 – Find Your 5RM – E3M

Coach’s Notes: All sets of front squats must be AT OR ABOVE 80% of your 3-RM back squat for the day. 

C. 3 Rounds – Start a new round E2M:
3 x Snatch 1st Pull @ 90-100%
3 x Snatch 2nd Pull @ 90-100%
3 x Snatch Deadlift @ 90-100%
9 Push Press @ 165/115#

Coach’s Notes: 1st Pull = ground to above kneecap. 2nd Pull = below kneecap to power position. Snatch deadlift = ground to full extension.

D. 2 Rounds for Time:
30 Unbroken Double Unders
30 Burpees Over Barbell
20 Unbroken Double Unders
20 Toes to Bar
10 Unbroken Double Unders
10 Muscle-Ups

Coach’s Notes: ALL double-unders must be unbroken.

E1. 3×15: Glute-Ham Raise
E2. 3×15: Barbell Bent Row


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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