Mr. Winchester putting in work at 70 years young. 

Week 19: 16.12.09

A. Power Clean: 10 Minutes to Find 1-RM

Coach’s Notes: Warm up to 70%, then start clock.

B. Front Squat: 10 Minutes to Find 3-RM

Coach’s Notes: Warm up to 70%, then start clock.

C. For Time:
75 Double-Unders
3 Rope Climbs @ 16′
150′ Plate Push @ 45/25#
50 Double Unders
2 Rope Climbs @ 16′
100′ Plate Push @ 45/25#
25 Double-Unders
1 Rope Climb @ 16′
50′ Plate Push @ 45/25#

Coach’s Notes: At Jääkarhu, we have a large swath of turf that we use for pushes and pulls. If you do not have access to that kind of surface, you will have to modify how/what you push. This should be a fast push (but a burner for sure). Try to choose a surface/implement/weight that will allow you to “sprint” the pushes. 


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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Coach Winchester

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