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

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