Liam & Co.

Week 12: 16.10.17


This week is the halfway point in our second Macrocycle, and it is a deload week. We will only train Monday, Wednesday and Friday. Tuesday, Thursday, Saturday and Sunday will be recovery days.

What should you be doing on recovery days? You should be doing something that makes you feel *better* than you did before the session. It should be a rehabilitative and recuperative activity. You should leave whatever activity you do feeling refreshed and rejuvenated.

For some people this means a light swim, jog, row or a good walk on the trail. For others this means a yoga class, or a meditation session.

For others this may mean a good meal laughing with friends and or family, reading a good book, or simply doing nothing at all.

No matter what you do, try to get outside the gym for a while; give your mind and spirit a break from the routine of training and the cold steel of barbells, dumbbells, and kettlebells.

Trust me, the second half of this cycle will be more than challenging.

Week 12: 16.10.17

A. Power Snatch: 10×1@75 – EMOM

B. Snatch Balance: 10×2@75 of 1-RM Snatch – E90S

C. AMRAP 10:
Strict Cindy:
5 Strict Supinated Pull-Ups
10 Hand-Release Pushups
15 Air Squats


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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2014 Reebok CrossFit GamesJuly 25th, 2014

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