Tuesday - August 14 - CrossFit Estero

Tomato soup with dash of cream and some torn basil leaves....this is a very easy recipe and quite tasty

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

Elite WOD

Strength:  4 sets 3xPower Position Squat Cleans+1 Jerk @ 75% 1RM Clean or Jerk (whichever is weakest) *Power Position is knees slightly bent, hips slightly back, shoulders over bar, this is just before a high hang position*

Skill: 5 min Weighted Pistol Work

Conditioning: Nicole 20 min AMRAP (count Pullups): Run 400m, ME Pullups

Basic WOD

Skill: Power Clean and jerk - Try to set a new 1 rep max at best form

Skill 2: Rest

Conditioning:  5 rounds for time of: 15 Knees to elbows, 15 Hand release push-ups, 250m run holding a plate #25/#15 

CrossFit Football WOD

Strength: 10 Eccentric focus Low-Bar Back Squats (10 seconds down, 1 second pause, 1 second up) @ 75%

Skill: 3x 50yd Sprints

Conditioning: For Time: 30 Anyway Overhead (135/95), 10 Burpees, 20 Anyway Overhead (135/95), 20 Burpees, 10 Anyway Overhead (135/95), 30 Burpees