April 9 - CrossFit Estero

Food: Orange Chicken. Nuff said.

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 - Make up or Oly Lifts - Month 2 - week 2

This weeks percentages:

80% x 3 reps

85% x 3 reps

90% x 3 reps - Max reps

Skill: @ 60% Pace

Pick a few skills you suck at and work on not sucking at them for 10 minutes.

CFG Advanced: 80%

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

CFG Advanced: + 100 Kips for time

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