April 6 - CrossFit Estero

Food: Crispy skin pan friend salmon fillet with a tomato/whitewine/cream/butter reduction sauce.  Check out Top Chef University. I bought the whole year that grants access to every course.  If one took the time to sign up for this and went through the video series he or she would become an entry level cook....in my opinion.  You would have to practice some of the recipes and learn by doing but the learning curve would be so quick and you would bypass many of the costly lessons that many others, including myself, have experienced.  I highly recommend it.

Links:Add us on Facebook: The Training Box


1. Follow this link to sign 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 - Bench/Shoulder Press - Month 2 - week 2

This weeks percentages:

80% x 3 reps

85% x 3 reps

90% x 3 reps - Max reps

Skill: @ 60% Pace

AMRAP in 8 minutes of:

2 Ring Flys

2 Ring Push-ups

1 Max time support hold on rings

5 Pull to inverted hang

CFG Advanced: 5x all reps @ 70%

Conditioning: ~20 minutes

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk

Female: 110#

Scale as necessary

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