16.11.01

unspecified
Coach Jess Estrada

Week 14: 16.11.01

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

GOAL: To beat your reps from last week. 

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@110% of Clean Max – EMOM

C. 3 Rounds For Time:
Row 1,000 Meters
24 Kettlebell Swings @ 32/24 kg
24 Pull-Ups

D1. 3×15: Hip Extensions
D2. 3×5/5: Turkish Get-Ups

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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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