March 17 - CrossFit Estero
Food: Tuna tartar with diced mangoes and strawberries and a coconut cream emulsion sauce. Caresse salad with olive oil and red wine vinegar. ZERO cooking here. Just a kinfe and a blender and quality ingredients. Spend a day every week to try a new recipe and spend a few extra $ on ingredients. Make it a date or invite friends over for the challenge. Food can be fun and rewarding.
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
Strength: 15 - 20 Minutes
5/3/1 - Deadlift
This weeks percentages:
75% x 5 reps Warm-up
85% x 3 reps Warm-up
95% x 1 Max reps
Skill: 8 Minutes
Males: Use a low set of rings and utilitze a spotter. Work for 3-5 max static handstand holds on a set of rings. Wrap legs around straps and use a spotter to get locked out.
Females: Tuck front/back lever holds. Skin the cat, false grip work/muscle up progression on a low set of rings.
CFG Advanced: 5 sets of 2 reps on rings - HSPU. Do static hold to 90% max time on last rep each set.
Conditioning: 20 Minutes
10x 50m sprints 100% effort
Rest 1 minute between efforts
25 strict False grip pull-ups on rings. Pull to chest. 60 sec frongstand/back/front lever work
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