“Looking into the spirit of others is sometimes like looking into a pond. Though we aim to see what’s deep in the bottom, we are often distracted by our own reflection.” ― Katina Ferguson

Week 15: 15.11.11

A. Clean and Jerk:
2@65, 2@70, 2@75, 2@80, 2@85 – E2M
2@65, 2@70, 2@75, 2@80, 2@85 – E2M

B. Muscle-Up Complex: 10×2

1 Pull-Over, 1 Muscle-Up, 1 Ring Dip

Coach’s Notes: Start a new round every 90 seconds. One rep is three movements (pull-over, muscle-up, ring dip). Executed properly, 1 round (two reps) would be: pull-over, muscle-up, ring dip, pull-over, muscle-up, ring dip.

C. Narrow-Grip Bench Press: 3-3-3-3-3 – E2M

D. Partner Pull-Up Negatives: 3-3-3-3-3 – E2M

E1. 2 x 100′ Plate Pinch Carry – AHAP
E2. 2 x 100′ Reverse Sled Drags – Heavy


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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