Thursday - July 19 - CrossFit Estero

Every table should have some quality finishing sea salts..these are my 3 favs

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

Elite WOD

Strength: 15 min Establish 1RM Back Squat

Skill: 5 min Pistol Practice

Conditioning: 1x 100m Sprint rest 30 sec between attempts, 3x 75m Sprints rest 30 sec between attempts, 5x 50m Sprints rest 30 sec between attempts, 7x 25m Sprints rest 30 sec between attempts

Basic WOD

Skill: Power Clean

Skill 2: Split Jerk

Conditioning: Spend 15 Minutes on Power Clean and Jerk: in small groups progress to medium weights as comfortable with the movement. Do not exceed 60% loads.

Finish with 1 set of: Tabata Push-Ups

CrossFit Football WOD

Strength: 12 Jerks @ 85%, 4x1 Behind the Neck Push Press @ 85% of Jerk

Skill: 10x 25 yd Sprints

Conditioning: 4x 250m Sprints 1:3 W:R