April 23 - CrossFit Estero
Food: Whole roasted chicken. Learn to Truss the chicken. Preheat oven well in advance..longer than what your oven tells you most likely. I use a cast-iron pan to roast in. I prefer this over a sheet pan or glass dish.
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec. Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
3 rounds for time of:
100 Double-Unders 20 Pistols (10l/10r – apportion in any way) 10 Push Jerks 155/105#
CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength:15 min Establish 1RM Back Squat
Skill: 5 min establish 1RM High Jump
WOD: 21-15-9 For Time: Ring Row, Ring Dip
"Try and fail is the manner of losers; try and learn is the way of the strong. "