2016 CrossFit Lift Off @ CrossFit Jääkarhu.

Week 14: 16.11.05


1) Dynamic Warm-Up

2) 2 Rounds:
Row 250m
Jog 200m
10 Russian Swings – Heavy
10 KB Romanian Deadlifts

3) 1-5:
Depth Pushup
Strict Pull-Up
Goblet Squat

Coach’s Notes: Warm-Up is not for time. Move through this as a true warm-up piece, focusing on quality of movement. Use this time to feel out your body and pick up on any tight/sticky spots. Move at your own pace. 

A. 21-15-9:

Deadlifts @ 225/155#
Burpees Over Bar
Wall-Balls @ 30/20# to 10′


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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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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