Feb 4 - CrossFit Estero

Chicken breast and pan seared scallops in a bur blanc sauce

Elite members WOD:

Strength:

Power Clean and Jerk - Set a new 1 rep max

Advanced:

Squat Snatch - Set a new 1 rep max

Power C/J - Set a new 1 rep if you feel fresh enough or just set a Jerk 1 rep

Skill:

Turkish Get up - Try to complete heaviest rep with proper form

Advanced: Do with 95# loaded barbell

Conditioning:

Team WOD. Grab a partner:

Round 1:

Person A: 50m Walking Lunge...there and back

Person B: Handstand hold on wall...each drop before A returns earns 5 burpees

Switch

Round 2:

Person A: Row 500m

Persona B: Bottom-to-bottom squats - resting positon is at bottom of squat...5 burpees for resting anyway other than the bottom of the squat..Either rep or hold the bottom

Switch

Round 3:

Person A: Plank hold

Person B: 400m run with a plate #45/#25

Switch

Then complete all burpees for group...counting each persons burpees towards total...not burpee per person

Cooldown:

Foam roll

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Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States