Thursday - August 9 - CrossFit Estero

Grass-fed burgers with a tomato 'bun'

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

Elite WOD

Strength: 5 min EMOM 2x Power Position Squat Snatch @ 65%, 2x3 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 Kipping Ring Dips Work

Conditioning: 1 mile Time Trial (Max Speed), rest 1/2 the time the 1 mile took, then run 2x400m up tempo runs with 1 min rest between sprints ::CASHOUT:: 3x10 GHD Situps (Not For Time)

Basic WOD

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

Skill 2:  NA

Conditioning: 10x 25m sprints, walk back and rest 20 seconds between efforts

CrossFit Football WOD

Strength: 12 Front Squats with 3-5 second Pause @ 65%, 3x3 Sumo Deadlift @ 80%

Skill: 10x Burpee Bear Crawls

Conditioning: For Time: 50 Deadlifts(Pro: 315/220, Col:275/180, Am:225/150), 25 Pull Ups, 50 Anyway Overheads (135/85)