March 15 - CrossFit Estero

Update Important: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

Food: Chicken Marsala.  Should be a standard in your recipe skill set.  Rouxbe.com has a free recipe. Super easy to make.

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 AND/OR Bench or Shoulder Press if you aren't coming Wednesday

This weeks percentages:

70% x 3 reps Warm-up

80% x 3 reps Warm-up

90% x Max reps

Skill: 8 Minutes

AMRAP @ 50%:

2x Climb to top of pull-up structure

2x 80% height box jumps

2x broad jumps

2x One-arm Push-up per arm

CFG Advanced: 80% + 2x One-arm pull-ups

Conditioning: 20 Minutes

"Grace"

30 reps - Clean and Jerk #135/#95

CFG Advanced:

50 Handstand Push-ups after 5 minutes of rest. Avoid total failure on reps. Rest and partition as necessary

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