February 16 - CrossFit Estero
Food: Shredded pork in sauce, some side of fruit and a green tomato salad with mozarella
1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Couch Strecth - Coaches choice DROM
12 minutes to establish a 1RM Clean & Jerk (squat and split)
30 Toes to bar 20 Thrusters 135/95# 30 Kettlebell swings 32/24kg 20 Push Jerks 135/95# 5 Rope Climbs (no jumping to rope) Note: sub for 5 rope climbs is 15 strict pullups + 15 knees to elbows, to be performed as 1 pullup + 1 kte x 15.
Post time to comments
CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: 6 min EMOM 2x Snatch Balance @ 70% 1RM of Snatch, 3x5 Heavy Snatch Extension
Skill: 4x25yd Back Pedals
WOD: For Time: 150 T2R, 4x Sled Pulls (135/90)
"If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards."