Jan 24 - CrossFit Estero

Ribeye cooked Sous Vide and sweet potato fries fried in bacon fat/beef fat/coconut oil

Elite members WOD:

Strength:

Deadlift - Find a new 1 rep max

Advanced:

Deadlift - find a new 1 rep max

Glute-ham raises - 10/10/10

Skill:

Double Under - try to get 20-25 in a row

Advanced: Backward Double under

Conditioning:

As Many Rounds as possible in 12 minutes of:

7 Thruster

7 Power snatch

*#95/65 weight

Advanced:

3 Rounds NOT for TIME go slow and have perfect form:

1x Handstand Holds on rings Max time

5x Bar muscle up

5x one arm pullup *assist grip at wrist

Cooldown:

1k Row or 800m jog

light mobility work

Post time to comments

Josh Gibson

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