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
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