Head Down Do Work

Week 9: 16.09.26

A. Snatch: 5×3@75 – Every 90 Seconds

Coach’s Notes: These are snatch triples. Drop from the top and reset for every rep.

3 Rounds, Alternating Every 90 Seconds:
B1. 3 Snatch Push Press + 1 Overhead Squat – AHAP
B2. 3 Snatch Deadlift @ 4121 Tempo

Coach’s Notes: First 90 seconds = B1. Second 90 seconds = B2, etc.

C. Back Squat: 6×5 @ 85% of 5-RM – Every 90 Seconds

Coach’s Notes: Use your 5-RM from last Monday.

D. 3 Rounds, Start a new Round Every 5 Minutes:

30/20 Calorie Row
20 American Kettlebell Swings @ 32/24 kg
10 Burpee Box Jumps @ 24″ (men and women)

E. Accumulate 1000′ of Overhead Barbell Carry w/Bands


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

Posted in Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 241 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
Community Workout. 3/17/18.
#crossfit #jääkarhu #perhe #wearekarhu
Coach Winchester

%d bloggers like this: