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171017

Week 22: 171017 A. 5 Rounds for Time: 20 Wall-Ball @ 20/14# to 10/9′ 20 Sumo Deadlift High-Pull @ 32/24 kg Kettlebell 20 Box Jumps @ 20″ 20 Push Press @ 75/55# 20 Burpees Rest 1 Minute B. EMOM x

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171016

Week 22: 171016 A. Hang Snatch: 5×3 – AHAP B. 3 Rounds For Time: Run 400m Row 300m 20 Thrusters @ 95/65#

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171014

Week 21: 171014 A. Hang Power Clean: 5×5 – AHAP B. “Lynne” 5 Rounds for Reps: Max-Effort Bench Press @ 1xBodyweight/0.7xBodyweight Max-Effort Chet-to-Bar Pull-Ups *Rest As Needed Between Movements and Rounds

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171013

Week 21: 171013 A. Forward/Backward Lunge: 5×3/3 B. 15-12-9 Reps for Time: Deadlifts @ 275/190# Strict HSPU

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171011

Week 21: 171011 A. 3-Position Clean: 5×1 B. Jerk: 5×3 C. 10-1 Reps for Time: Bodyweight Back Squats Bar Muscle-Ups

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171010

Happy Birthday, Dad.  Seventy One and Strong.  Week 21: 171010 A. 10 Rounds, Each for Reps: 20 Seconds: Max-Effort Row for Calories 40 Seconds: Rest 20 Seconds: Max-Effort Ring Dips 40 Seconds: Rest B. EMOM x 10: 20 Seconds: Max-Effort

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171009

Week 21: 171009 A. 3-Position Snatch: 5×1 – AHAP (Pockets, Knee, Ground) B. 5 Rounds For Time:  Run 400m 15 Overhead Squats @ 135/95# 

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

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CrossFit Jääkarhu
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One of the most thoughtful birthday gifts from my #tribe. So blessed to be surrounded by so many amazing humans with such heart. Thanks for making #34 the best year yet.
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Coach Winchester