March 11 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Composition book, or piece of paper to record your numbers every class. Update Important: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

Food: Wild Caught pan seared scallops on a bed of roasted red pepper puree.  A quality blender can be your best friend for quick and easy sauces.  As easy as filling it up with ingredients and flipping the on switch....

Links: Chocolate Mousse Recipe

Add us on Facebook: The Training Box

Elite members WOD:

Body Temp Warmup: 3 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6-8 Minutes

Gymnastic Warm-up

Strength: 15 - 20 Minutes

5/3/1 - Deadlift - And upper lift if needing any makeup for week

This weeks percentages:

70% x 3 reps Warm-up

80% x 3 reps Warm-up

90% x Max reps

Skill: 8 Minutes

AMRAP @ slow-medium place:

3 Skin the cat

1 Support hold on rings MAX time

1 Handstand hold MAX time

15 GHD Sit-ups *

CFG Advanced:

70% pace:

5 Skin the cat

5 Ring pull-ups

5 inverted hang pulls

25 GHD situps

Conditioning: 20 Minutes

Grab a partner:

Person A rows 500m

Person B holds 2 Kettlebells in a Rack position for duration of Row  #50/#40 *A drop earns 50 Burpees for group

SWITCH

Person A Runs 400m

Person B Holds a loaded Barbell overhead #95/65 *A drop earns 15 Burpees each time

SWITCH

Person A Completes 150 Air Squats

Person B Completes 50 Box jumps *Do not switch until each person done with reps

SWITCH

Complete all burpees if any then TIME!

CFG Advanced:

Pick a partner on the opposite end of the physical spectrum

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Josh Gibson

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