March 22 - CrossFit Estero

Food: Chicken bryan with side broccolini.  I challenge any Karabas to beat my recipe.  Where did I find the recipe?  Google.com.  I've made it a few times and now have it down to an art.  It really is that good.  START MAKINGG RECIPES.  Alex and I are always down for Food/cooking parties if you would like to provide the food.  Or dinners at my place if you provide the food!!!!!!

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: Chicken Bryan

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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: 10 Minutes

5/3/1 - DELOAD WEEK - Squat (No max reps or max effort sets on the 4 lifts)

This weeks percentages:

40% x 5 reps

50% x 3 reps

60% x 5 reps NO MAX REPS - Finished after this set

Skill: 10 Minutes

Find 1 rep in split jerk

CFG Advanced: Conditioning: 40+ Minutes

10 Rounds for time of: Cap time at 40 minutes:

1 Rope Climb

25 kettlebell swings #35/#25

25 Deadlifts #95/#65

250m Run

CFG Advanced: Finish WOD before 40 minutes + Add 5 HSPU each round

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