March 16 - CrossFit Estero

Food: TRY THIS RECIPE = HERE. Gym Homework is to make this recipe! Use any white fish.

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

25 Burpees if no COMP book or WOD book.

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 - Bench or Shoulder Press

This weeks percentages:

75% x 5 reps Warm-up

85% x 3 reps Warm-up

95% x 1 Max reps

Skill: 8 Minutes

AMRAP @ 50%:

2x Handstand Push-up - 5x if assisted

2x Strict Pull-up

2x Ring Dips

2x Skin the cat

CFG Advanced: Must complete 8 Rounds in 8 minutes - 1 round a minute

Conditioning: 20 Minutes


1000m Row

50 Thruster 45/35

30 Pull-up

CFG Advanced:

10 Muscle Ups Post WOD..after a few minutes rest

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