Week 13: 16.10.25

A. 3 x Max-Effort Single-Leg Bulgarian Split Squats @ 25% of 1-RM Squat

Coach’s Notes: Using a pair of dumbbells, you will perform 3 max-effort sets on each leg. Rest 1 minute between legs, and 3 minutes between sets. To find the weight you should use, take 25% of your 1-RM Back Squat, then divide by 2. That will give you the dumbbell weight you should be holding in each hand (there will be 2 dumbbells).

B. Clean Pull: 10×2@100 of Clean Max – EMOM

C. Heavy Helen

3 Rounds for Time:
400m Run
21 Kettlebell Swings @ 32/24 kg
12 Chest to Bar Pull-Ups

D1. 2×15: Hip Extensions
D2. 2×5/5: Turkish Get-Ups


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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