Wednesday - July 25 - CrossFit Estero

Beef soup

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

Elite WOD

Strength: 15 Min Establish 1RM Squat Snatch

Skill: 5 min L-sit pullup work

Conditioning: For Time: 150 Pushups (Non-Hand Release) *Can only rest in top of pushup, if resting in any other position earn a Penalty of 250m Run

Basic WOD

Skill: Skill Based Front Squat 3x10

Skill 2: Skilled Based Overhead Squat 3x5

Conditioning: Basic "Grace" : 30 reps for time of: Clean and Jerk *M-95 F-45 (use green plate on 35 bar)

CrossFit Football WOD

Strength:15 min Establish 1RM Snatch

Skill: 2x 100yd Sprints 10x Broad Jumps

Conditioning: 225/135 lbs Bench Press Test (Max Effort without racking bar) 3 attempts 5 min between attempts