3.16.17 - Thursday | CrossFit 312

3.16.17 – Thursday

NEWS

Workout 17.4 of the CrossFit Games Open will be announced tonight at 7 p.m. central time. Make sure to sign up for a heat in Zen Planner if you plan to complete 17.4 on Friday or Saturday!

CROSSFIT

Rest/Recovery/Skill/Make Up Day

101
SKILL/STRENGTH
Handstand,Handstand Push-Up and HS Walk Technique

METCON
AMRAP 10
9 Front Squat (135/95)
6 HSPU

STRENGTH

Week 1 of 8
Hang Snatch + Hang Squat Snatch: 1x(2+1) 60% 2x(1+1) 65% 3x(1+1) 70%
Clean Deadlift + Shrug: 4×2 95%
Clean + Power Jerk: 1×3 60% 2×2 65% 3×2 70%
Front Squat: 1×5 55% 1×4 65% 2×4 70%

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.

  • John Ryle

    17.4 Prediction
    For Time
    50 cal row
    40 cleans
    30 Wall Ball
    20 HSPU
    10 MU

    will likely be COMPLETELY wrong

  • Justin McClintock

    17.4
    AMRAP in perpetuity:
    20 second assault bike intervals
    No rest between rounds

  • LindZ

    17.4 —
    Dubs
    HSPU
    DL
    And according to Castro’s instagram, headless naked wall sits.

    • Kelsy

      That instagram post makes me think it’s a combo of squats, sit-ups, cow pose, and laying.

  • Mr. Moran

    17.4
    Death by pvc thruster

    • Justin McClintock

      They’ve gotta be coming soon!

  • JMarie

    AM OPEN GYM
    Drew
    Adam
    Jaron
    Eric

    PM Open Gym:Paul
    Tiddes
    Crystal
    Kevin
    Bertucci
    Justin
    PZ
    Taylor
    Andre
    Adam
    Lisa
    Nell
    Dan
    Miken
    LindZ
    John Ryle – Wed 131
    Candice
    Rob
    Dante
    Rachel
    2.0

  • Brian S.

    PM 101:
    Natasha 5+10
    Ashley C. 4+14
    Steve 5+12
    Elizabeth 5+4
    Ashley F. 5+6
    Gloria 4+15
    Rhone 6+14
    Ruaury 7+13
    *Catalina 6+15
    *Maria 7+12