3.19.17 - Sunday | CrossFit 312

3.19.17 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

2 Rounds for time of:
50 Wallball Shots 20/14
5 Clean & Jerks 225/155

For time:
40 Pull-ups
80 Push-ups
40 Pistols

21-15-9 reps for time of:
Deadlift, 225/155
Double-unders (4x reps)

*Rest 5 minutes between workouts

STRENGTH

Week 1 of 8

Power Clean & Push Jerk + Squat Clean & Jerk: 1x(2+1) 60% 1x(2+1) 65% 3x(1+1) 70%
Snatch High Pulls: 4×2 95%
Snatch: 2×2 60% 1×2 65% 3×2 70%
Back Squat: 1×5 55% 1×5 65% 1×4 70% 2×3 75%

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.