Jan 21 - CrossFit Estero

Yum.  Real food.  It's so easy.  Eat real food.  Prepare it and cook it yourself.  Stop eating out of packages.

Elite members WOD:

Strength:

Power Clean - Find a new 1rm

Advanced Strength:

Power Clean - Find a new 1 rep max

Jerk form rack - find a new 1 rep on the jerk

Skill:

Squat Snatch - Use empty bar and work towards a light set of good form

Advanced Skill: Work towards 95# snatch with perfect form

Conditioning:

Grab a partner:

Teammate A - 400m Farmer carry *50#/40#

Teammate B - 40 Wall Ball *must be completed before A returns.  Cannot switch until all reps completed

Switch

Round 2

Teammate A - 400m Dash

Teammate B - 40 Push ups *must be completed before A returns.  Cannot switch until all reps completed

Switch

Round 3

Teammate A - Support Hold on Rings *Each drop earns 5 Burpees and 3 for females...3 seconds to return to support. Must stay on rings until B is done with pushups

Teammate B - 40 Pullups

Switch

Complete all Burpees before time

Cooldown:

Foam roll and stretch

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Josh Gibson

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