March 30 - CrossFit Estero

Food: First bag from Naples Organic Co-op.  Straight from the farm to local pickup.  Seasonal fruits and vegetables.  Small bin or large bin.

DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

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

Coach's Choice

Strength: 10 Minutes

5/3/1 - Bench or Shoulder Press - Month 2 - week 1

This weeks percentages:

75% x 5 reps

80% x 5 reps

85% x 5 reps - Max reps

Skill: @ 60% Pace

AMRAP in 8 minutes of: @ 60%:

4 Ring Flys

4 Ring Push-ups

2 Skin the cat

2 Jumping Muscle-up *FALSE grip

10 PVC Overhead squat

CFG Advanced 80%: Use empty bar on OHSquats

Conditioning: ~20 minutes

CrossFit Disco

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean @ 75% of body weight Pull Ups

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CFG Advanced: 10 Muscle-ups post WOD. SLOW pace

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Josh Gibson

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