March 14 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Composition book, or piece of paper to record your numbers every class. Update Important: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

Food: Chuck, sirloin, and 90% all ground up to make my own custom hamburgers.  Can also use meat grinder to make homemade sausages...Kitchen aid mixers have a meat grinder attachment i believe might be worth a look...

Links: Chocolate Mousse Recipe

Add us on Facebook: The Training Box

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: 15 - 20 Minutes

5/3/1 - Squat

This weeks percentages:

70% x 3 reps Warm-up

80% x 3 reps Warm-up

90% x Max reps

Skill: 8 Minutes

AMRAP @ 50%:

7 GHD Sit-ups

7 Back Extensions

5 Inverted Burpees

CFG Advanced: + 2 Muscles ups each round and perform @ 80%

Conditioning: 20 Minutes

Grab a medium set of dumbbells and perform:

5 Rounds for time of:

10x Stiff Leg Dumbbell Deadlifts

10x Dumbbell Hang Power Clean and press/jerk

10x Renegade Rows

CFG Advanced:

Perform no less than 55lb DB's

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