Week 9: 16.09.28

A. Front Squat: 3×15@ BW – E90S

Coach Jess Estrada Gymnastics

B. 3 Rounds, Not For Time:
5/5 Candlestick to Rolling Pistol (Alternate Every Rep)
5 Handstand to Forward Roll
10 Planche Push-ups

C. Every 90 Seconds x 15 Rounds:
Rounds 1,4,7,10,13: Sub Max-Effort Strict HSPU
Rounds 2,5,8,11,14: 3 x (Strict Muscle-up + Ring Dip)
Rounds 3,6,9,12,15: 2 x Legless Rope Climb w/ Negative


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 )

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s

%d bloggers like this: