March 9 - 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: Chicken breast and some melted cheese and basil.  Chicken is always a quick easy way to make sure the protein consumption is up!  Male recommended daily intake is 1gram per lb of bodyweight, female .75.  Publix has a brand Muarry's chicken that is antibiotic free and good high quality.

Links: Sugar addiction

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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

Berginer Warm-Up or gymnastic warm-up

Strength: 15 - 20 Minutes

5/3/1 - Bench OR 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:

3x Turkish Get-up *medium weight

25 Double unders *or 75 skips *work on double unders!

Then 1 trip through and back the obstacle course with Farmer-hold-Step-ups:

Set up 4 stacks of plates ranging from 1 plate to 4 plates high - randomly stacked.

CFG Advanced:

Amrap @ 80% but perfect form:

Do heavy turkish get-ups

Unbroken Double unders

and Heavy farmers 4 trips through

Conditioning: 15 Minutes


One Arm kettlebell swings *One arm per round #45/#35



CFG Advanced:

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

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