Thursday - August 2 - CrossFit Estero

Oven roasted whole chicken and grapes rolled in goat cheese and pistaschios

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

Elite WOD

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

Skill: 5 min Establish ME UB Double Under set

Conditioning: 15min EMOM: 1x100m Sprint, 10 H.R. Pushups ::CASHOUT:: 30 GHD Situps (not part of timed WOD)

Basic WOD

Skill: Heavy Front squats 5 sets of 5 - In groups progress safely to medium loads

Skill 2: Perform 10x Kick to handstands + max effort handstand holds

Conditioning: 1 Mile run for time

CrossFit Football WOD

Strength: 12 Jerks @ 75%


Conditioning: For Time: 10 Pullups, 10 OHS (95/65), 10 T2B, 10 Front Squats (95/65), 10 T2R, 10 Back Squats (95/65), 10 Ring Dips, 10 Box Jumps (24/18), 10 Pushups, 10 Split Jumps