16.12.09

fullsizerender
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. 

Advertisements

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

Posted in Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 243 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
2:00 of behind the scenes training gold @karhustrength.
•••••
This is what it’s like to train with us. As I was filming some of the max lifts, I decided to just shut up and record what was going on around the space. As candid as it gets.
•••••
Action. Commentary. Makes. Misses. Sometimes things get emotional. This is how we train. Hard and fun. Serious and silly. Friends and family. I LOVE IT ALL.
•••••
As a coach, I am incredibly blessed to have the athletes I do under my care. As a gym owner, I am equally as blessed to have the community of Bears at CrossFit Jääkarhu.
•••••
#vaginabone
Coach Winchester

%d bloggers like this: