March 29 - CrossFit Estero

Food: Beef Stew.  SO easy.  Get a dutch oven or a big pot and Google Beef Stew.  No excuses.  Takes a few minutes to seat aromatics and then you let the oven do the work.  NO EXCUSES!!! Always make extra for leftovers.

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

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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 - Back Squat or Shoulder/Bench - Month 2 - week 1

This weeks percentages:

75% x 5 reps

80% x 5 reps

85% x 5 reps - Max reps

Skill: @ 60% Pace

AMRAP in 8 minutes of:

4 Kips

2 80% height box jumps

2 Skin the cat

Conditioning: ~20 minutes

20 Rounds for time of:

2 Clean to Thruster *Bar starts and ends on ground. Dont dump from overhead. Stay with bar

4 Clapping Push-up


CFG Advanced: #135/#95

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