#TB to that time we did some stuff at night…

Week 7: 16.09.14

Outlaw Snatch Proficiency Test

A. EMOM x 5: 2 Snatch @ 70%
B. AMRAP 2: Snatch @ 70%

Coach’s Notes: For the first 5 minutes, you will perform 2 reps, EMOM. When the clock hits “5”, you will begin a 2 minute AMRAP. When the clock hits “7”, the test is complete. Normally, the OSPT is performed at 80%. For our purposes during this Macro, the first 1/2 of our training will be dedicated to performing perfectly at or below 80%. I want to see what this test looks like at 70%. A good score at 80% is 20 total reps (10/10 during the EMOM, and 10 reps in the 2-minute AMRAP). I am looking for 20+ reps from my more experienced athletes. 

C. The Beep Test

Coach’s Notes: One of my preferred tests. You will need to download and use a Beep Test App to perform the test. Best practice: plug your iPhone into your sound system to hear the beeps. ProTip: put your phone on airplane mode so that incoming calls and test do not interrupt the test. 


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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