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Ricky Redus. Jess Estrada. 2015 South Regional. 

Week 11: 16.10.12

A. Front Squat: 4xMax-Effort @ Bodyweight – Rest 3 Minutes Between Efforts

Coach’s Notes: During these max-effort sets, you may NOT rest at ANY point. At most, a 1- count pause is allowed at the top. Once you stop moving, your set is terminated.

Coach Jess Estrada Gymnastics

B. 3 Rounds, For Quality:
5 Pullovers
10 Bar Dips on Pull-Up Bar
2 Minutes Handstand Balance Practice

C. Every 70 Seconds x 12, Alternating Rounds:
Rounds 1,4,7,10: 5-10 Wall Facing Strict Handstand Pushups
Rounds 2,5,8,11: 1-3 Strict Muscle-Ups
Rounds 3,6,9,12: 2 Legless Rope Climbs to 15′


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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