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.