March 8 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Composition 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:  4 Grass-fed burgers with some melted hard cheese s.  Side homemade caesar salad with tomatoes/hb eggs/avocado/onion.

Links: Sugar addiction

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

Berginer Warm-Up

Strength: 15 - 20 Minutes

5/3/1 - Back Squat AND/OR Bench/Shoulder Press

This weeks percentages:

70% x 3 reps Warm-up

80% x 3 reps Warm-up

90% x Max reps

Skill: 8 Minutes

AMRAP @ slow-medium place:

2x Skin the cat

2x Turkish Get-up *medium weight

2x Pistol per leg

2x Clapping Push-up

1x 90% Handstand hold

CFG Advanced:

Amrap @ 80% but perfect form:

5x Skin the cat

1x Handstand lockout on rings 10 sec hold

5x Forward and back ring swings

Conditioning: 15 Minutes

4 Rounds of MAX Effort:

500m Row

Rest 3 Minutes between efforts

CFG Advanced:

Stay under 1:40 on all ROWS or earn a 1 mile jog

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