Monday - August 6 - CrossFit Estero

Homemade chicken Bryan..better than karabbas

1. Follow this link to sign up for classes: CLICK HERE

Elite WOD

Strength: 5 min EMOM 2x 3 Second Pause Low-Bar Back Squats @ 70% (Pause at bottom of Squat for 3 seconds each rep)

Skill: 5 min Ring Kips work

Conditioning: 3 Round For Time: 10 OHS (95/65), 20 Hand Release Pushups For Time ::CASHOUT:: 100 Double Unders (Not For Time)

Basic WOD

Skill: Power Clean - Build to Medium weight in groups and perform sets of 2 at a time

Skill 2: NA

Conditioning: As many burpees in 7 minutes as possible: score is total reps. Set an target 6 inches over max reach

CrossFit Football WOD

Strength: 12 Power Position Power Cleans @ 65% 1RM Squats Clean, 3x3 Clean Pulls @ 105% Squat Clean 1RM 

Skill: 4x Pro Agility Shuttle

Conditioning: 10 min AMRAP: 1x 5-10-5 Shuttle Run, 3 Deadlifts (Pro: 315/220, Col: 275/195, RX:225/160), 9 Box Jumps (24/18), 12 T2R