Feb 9 - CrossFit Estero

Twice fried sweet potato fries.  Sous Vide cooked chicken breast with a bacon herb sauce

News: Paleo Challenge pushed back to Feb 10....We need you guys to sign up!!! All the CrossFit coaches are participating. If you think you are too lean or whatever you are wrong...The Paleo challenge isnt about weight loss...it is about body composition. Whoever shows the greatest physical transformation will win. That could mean gaining 10 pounds of muscle or losing 10 pounds of fat. It is fun to track your progress and get over those plateaus that most of you are at. Or if you have been putting off going full Paleo now is the time!

Elite members WOD:

Strength:

Split Jerk - Try to find a new 1 rep max

Advanced:

Split Jerk - same as above

Rack pulls in cage - set bar to just below knee cap height. Load up and perform sets of 3 at a medium load adding weight each set

Skill:

Front Lever tucks for time - Hang from bar or rings and pull hips up so back is parallel with ground and hold position for max time - 3 sets

Advanced: Front lever with 1 leg tucked holds - 3 sets of max time and switch leg held out

Conditioning:

"Cindy"

Rounds in 20 minutes:

5 pullups 10 pushups 15 squats

Advanced:

DO above wod with ABSOULTELY PERFECT STRICT FORM:

Under 20 rounds = row 1k

Over 20 rounds = a pat on your back

Cooldown:

Foam roll like you mean it

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Josh Gibson

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