Wednesday - July 18 - CrossFit Estero

Organic frozen butternut squash.  Heat in some water, puree, salt/pepper and top with olive oil for a quick tasty paleo soup!

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

Elite WOD

Strength: 8 min EMOM 2x Clean (Squat) @ 85%

Skill: 5 min Partner assisted Pistol Work

Conditioning: 3 Rounds for Time: 250m Run, 5 Front Squats (95/65), 5 Box Jumps (24/18), 5 KBS (53/35)

Basic WOD

Skill: Overhead Squat

Skill 2: Group Sets: Push Press - as class 3 sets of 5

Conditioning: Complete the following in any order (15 minute cap): 50 Overhead Squat (Technique bar/plates), 50 Push-ups, 50 Jumping Pull-ups, 50 sit-ups, 50 Knees to elbows/Toes-to-bar males *partition reps as desired

CrossFit Football WOD

Strength: 9 Power Clean/Push Jerk @ 85%, 2x3 Power Position Cleans @ 80% of Clean 1RM

Skill: 4x 25yd Band Back Pedals

Conditioning: 5 min ME Thrusters (95/65), 4 min ME Pullups, 3 min ME OHS (95/65), 2 min ME T2R, 1 min ME Muscle Ups