Food: Organic Creme Burlee cooling.
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Overhead Squat - Find a new 1 rep max. - Auxiliary Strength: 5 sets of 4 pistols PER LEG
30 reps of Snatch 135/95
*Do everything you can to go Rx on this. Even if it takes 30 minutes
CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: High Bar Back Squats: 1x5@75%, 1x3 @85%, 2x3@90%; Box Squats:5x2@80%1RM BS 1min rest between sets
Skill: 4x Ladder Drill
WOD:8 min AMRAP: 6 Burpee Pullups, 3 Deadlifts (Pro:275/185, Collegiate:225/155, AM: 185/135)
"Daring ideas are like chessmen moved forward; they may be beaten, but they may start a winning game."
-Johann Wolfgang von Goethe