Jan 18 - CrossFit Estero

Cabbage wraps baked and filled with ground pork and topped with a tomato sauce.  Recommend cook book: Good Meat.

Elite members WOD:

Strength:

Back Squat - Build to 70% and perform 5 sets of 5-7 reps

Advanced Strength:

Back Squat - Build to 60% and perform 5 sets of 5-7 reps

Front Squat - 40% of 1rm - 3 sets of 7-8 reps

Squat Snatch - Light load - 3 sets of  5 reps -work on technique

Skill:

Frog Stand - Work towards advanced frog stand with arms straight and knees behind elbows

Advanced Skill: Complete 60 seconds of Tuck frog stand with no arms support.  break 60 seconds up into longest timed sets you can complete

Conditioning:

5 Rounds for time of:

30 Double Unders *If don't have DU's sub 15 Box jumps

15 GHD Situps

10 Pull up

Advanced:

3 Rounds for time of:

30 Double Unders

30 GHD Situps

20 L Pull up Strict

Cooldown:

800m Slow jog

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Congratulations to Bunny for earning Member of the month for January 2011!