March 5 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Compostion book, or piece of paper to record your numbers every class. Update Important: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

Food: Skirt steak with a cheese reduction sauce.

News: Read Monday or Tuesday post to get updated with our new 5/3/1 and our strength program.

Elite members WOD:

Body Temp Warmup: 3 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6-8 Minutes

Pick a Warm-up Strength: 15 - 20 Minutes

Make up - Perform any lift you have not completed this week.  If you have done all 4 work on the Olympic lifts

Use the 5/3/1 sheet for percentages OR takw 90% of your 1 rep max and do the following math here:

65% x 5 reps Warm-up

75% x 5 reps Warm-up

85% x Max reps

Skill: 8 Minutes

Pick A Skill

CFG Advanced:

Pick a few skills you need work on and spend 10 minutes on them.

Conditioning: 15 Minutes

Pick a Hero or Female WOD

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Cooldown: 2 minutes