Coaches Redus, Estrada & Hones

Week 22: 16.12.28

A. 5 Rounds:

3 Weighted Pull-Ups, 45/25#
5 Strict Pull-Ups
7 Kipping Pull-Ups
*Rest 1 Minute
3 Weighted Ring Dips, 45/25#
5 Strict Ring Dips
7 Kipping Ring Dips
*Rest 1 Minute

Coach’s Notes: For the weight, hold a dumbbell between your legs and drop it between the weighted and strict movements. Try to complete each set of pull-ups and dips without coming of the bar or rings. 

B. 5 Rounds:
50 Double Unders
10 Push Press @ 135/95#
10 Front Squat @ 135/95#
10 Thrusters @ 135/95#

*Rest 2 Minutes Between Efforts

C. 5 Rounds:

Max-Effort Unbroken Muscle-Ups

*Rest 2 Minutes Between Efforts


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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