April 2 - CrossFit Estero

Food: Blast from the past.  Grassfed burger and frozen broccli from about 2 years ago.  KEEP COOKING. Your skills will develop over time.  You have decades...literally YEARS and YEARS to reap the benefits.  You already spend $ every month on food and membership and supplements.  Why not spend TIME in your culinary skills?  It seems so obvious but it is sooooooooOOOOOOOoooooo overlooked.

Links:Add us on Facebook: The Training Box


1. Follow this link to sing up: CLICK HERE You must sign up to get a spot in a class. Burpees if you forget. And as classes fill up you may be denied access if class is already full.

2. You must have this PRINTED or WRITTEN DOWN in your comp book: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

3. You must bring a WOD book or COMP book to record your numbers and to have your %'s for your lifts. 20 Burpees for forgetting

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 - Pick a lift or 5/3/1 Makeup - 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%:

Work on rings/handstand/general gymnastics. Avoid failure. Give everything to the WOD.

CFG Advanced 80%: + 2 muscle ups NO FALSE GRIP per round

Conditioning: ~20 minutes

Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24" box

Female weight 100lb

CFG Advanced: Foam roll/recover. ACTIVE. Dont skip it.

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