2.14.17 - Tuesday | CrossFit 312

2.14.17 – Tuesday

101

SKILL/STRENGTH
Snatch Deadlift Technique…
3×10 Snatch Deadlift  

METCON
In Teams of 3, 5 Rounds:
1:00 DB step ups 50/35 (Both hands)
1:00 Squat Cleans 135/95
1:00 Rest
*Athletes accumulate reps for 1 minute at each station

CROSSFIT

SKILL/STRENGTH
3×10 Snatch Deadlift

METCON
In Teams of 3, 5 Rounds:
1:00 DB Step Ups 50/35 (Both hands)
1:00 Squat Cleans 135/95
1:00 Rest
*Athletes accumulate reps for 1 minute at each station, then rotate

STRENGTH
Week 6 of 8

Clean Deadlift + Shrug 1×2 90%, 1×2 100%, 2×2 105%
Clean High Pulls 4×2 100%
Clean + Jerk 2×2 75%, 1×2 80%, 3×2 85%
Front Squat 1×5 60%, 1×5 75%, 1×4 80%, 2×3 85%

 

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.

  • Mr. Moran

    Snatch DL: 195 across

  • Matt Szenda

    AM CROSSFIT
    Randy
    Moran
    *128

    Kristen
    Josh
    Andrew
    *161

    Dana
    Erin
    *Goodman 241

    Andee
    Shane
    *Hannah 240

    Great job with the DB’s!!

  • Matt Szenda

    NOON
    Shebnation
    Steph 257

    DePalo
    Bertucci 🙂

    Andre
    Courtney
    MK *298

  • Courtney Lee

    SDL: 205×2, 225×1

  • LindZ

    Romantic Valentine’s Day 6:30 WOD with Dante and Ruari. Why was that metcon so hard!?!?!

    75# snatch DL

  • Jevon Huang

    Snatch DL: 275# across
    Metcon: solo dolo sub 30# wall balls and power cleans

  • Patrick Starck

    PM CrossFit
    Jevon 156

    *Szenda
    Joel
    Andy 201

    Nicole
    Amanda 226

    *Christian
    Kolbe
    Jaron 227

    J.P
    *D.P. 173

    Kelsy
    Dave
    Daniel 290

    Ainsley
    Rachel
    Natasha 156

    Lindsay
    Ruari
    Dante

    Bobby
    Maria 🙂

    *Cliff
    *Justin
    *Ironman 244

  • Kelsy

    sdl: 105# across
    metcon: 65# sc, 20# dumbbell step ups. lower back is 🔥

  • Justin McClintock

    Strength:
    CDL+S: 205-225-235
    CHP: 205-225-235
    C&J: 175-185-195
    FS: 135-175-185