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Coach Estrada

“The artist committing himself to his calling has volunteered for hell, whether he knows it or not. He will be dining for the duration on a diet of isolation, rejection, self-doubt, despair, ridicule, contempt, and humiliation.”
― Steven Pressfield, The War of Art

Week 13: 15.10.27

A1. 4×3: Snatch Pull – E60S
A2. 4×3: Snatch Balance – E60S

Coach’s Notes: Superset. Begin new movement every minute on the minute.

B1. Speed Squat: 10×2 @ 60% – E45S
B2. Speed Sumo Deadlift: 10×2 @ 60% – E45S

Coach’s Notes: Superset. Begin a new movement every 45 seconds. These reps should be executed as fast as possible. 

C. 6 Rounds, For Reps:
1 Minute Row for Calories
1 Minute KB Snatch @ 32/24
1 Minute Double Unders
1 Minute Rest

Coach’s Notes: Record reps for each movement in all 6 rounds. 

D1. 2×30: GHD Situps
D2. 2×20: Reverse Hypers


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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