Thursday - August 16 - CrossFit Estero

Pan fried chicken breast with a basic red wine reduction...simple and flavorful

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

Elite WOD

Strength: 4x2 Power Position Squat Snatch @ 75%, 3x3 Snatch Balance (Medium/Heavy) *Power Position is knees slightly bent, hips slightly back, shoulders over bar, this is just before a high hang position*

Skill:5 min Pistol Practice

Conditioning: Amanda 9-7-5 For Time: Muscle Ups, Snatch (135/95)

Basic WOD

Skill:  Kick to Handstand work + wall walks: 3 max holds + 10 wall walks

Skill 2: 3 max holds hanging to rope

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean 95/55, Burpee 

CrossFit Football WOD

Strength:  12 Front Squats with 3-5 second Pause @ 75%, 2x3 Sumo Deadlift @ 85%

Skill: Routes

Conditioning: 10 Rounds For Time: 10 T2B, 250m Row, 3 Deadlifts (Pro: 315/220, Col: 275/195, RX:225/160)