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. "