Jan 22 - CrossFit Estero

Chicken soup, side of creamed spinach and bacon

Elite members WOD:


Back Squat - Build to 90% and perform 1 max rep set. Utilize spotters and do not rack bar until last 3 reps that have been completed led with assistance from spotter. That is failure

Advanced Strength:

Front Squat 20-20-20  *45-65-95 pounds


Box Jump for Height - Set a new 1 rep max


As many rounds as possible in 12 minutes of:

9 Kettlebell Swings #50/#35

9 Clapping Pushups

9 Box Jumps


Complete WOD RX then rest 5 minutes and complete the following at a NON TIMED pace working on PERFECT form:

5 Rounds:

5 Skin the cat - FULL rotation toes extended past body on dislocate position

5 Chest-to-wall HSPU - Narrow hand position - similar to traditional push up hand placement

5 Turkish Get ups - add weight

*Make sure you go slow and work on reps and not TIME.  Make sure you have enough rest between each rep so that it can be performed perfectly. If you are hitting failure on any rep you are not resting enough.


1 mile jog  - <----MANDATORY not optional

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