March 25 - CrossFit Estero

Food: a bowl, a knife, and fresh ingredients.  Olive oil and a vinegar of choice.  Load up with left over protein or some chicken breast or whatever.  This isn't even cooking.  I don't wanna hear any excuses about cooking.  It isn't cooking. It's getting up and not being lazy.  It's initiative. It's simply DO.  Get a knife and start chopping.  Put in a bowl and eat.  How much cheaper than a restaurant or fast food is this? How much better for your health?  Have I made my point yet?

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 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: 10 Minutes

5/3/1 - DELOAD WEEK - Deadlift

This weeks percentages:

40% x 5 reps

50% x 3 reps

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

Skill: @ 100% Pace

CrossFit Games week 1 WOD:

Amrap in 10 minutes of:

30 Double-Unders

15 Power Snatch #75/#55

Conditioning: 20 minutes @ 70% pace

"Mary"

AMRAP in 20 minutes of:

5 Handstand push-ups *Females use orange band *Males use lightest band if have to assist

10 1-legged squats *5 Per leg

15 Pull-ups

*Work on perfect form.  If it takes you 5 minutes to do 1 HSPU or Pistol...thats what you do.

CFG Advanced: If less than 5 rounds on Skill. Spend 15 minutes until you get 60 double unders unbroken

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