4.18.17 - Tuesday | CrossFit 312

4.18.17 – Tuesday

NEWS

Reminder: We will be closed on Sunday, April 23, in order to accommodate our move. We will reopen on Monday, April 24 in our new location at 1356 West Lake.

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101

SKILL/STRENGTH
Deadlift and Pistol Technique, then…
3 Rounds:
8 Deadlift; rest 30sec
8 Pistols

METCON
4RFT:
400m Run
15 T2B
4 Ring MUs

CROSSFIT

SKILL/STRENGTH
OT3Mx3
8 Snatch DL; Rest 30sec
10 Pistols
Then…
2 additional rounds of 10 Pistols

METCON
4RFT:
400m Run
15 T2B
4 Ring MUs

STRENGTH

Week 6 of 8

Back Squat: 1×5 50% 1×4 60% 1×3 70% 1×2 80%
Back Squat: 1×1 92% 1×1 97% 1×1 101%
Scap Jack, Pullups, Pushups: 4×1 1 scapjack + 8 pullups + 15 pushups
Strict Press: 5×3 50% of c&j

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: 225 across

    • Jevon Huang

      Samesies

  • Matt Szenda

    AM CROSSFIT:
    Moran *22.50
    Jevon *15.33
    Kristen 16.02
    Andrew 14.40
    Nick 15.24
    Josh 15.05
    Kenny 14:55
    Dana 16:00
    Courtney 16:08
    Erin 16:39
    Sam 16:04
    Shane 21:22

  • Matt Szenda

    NOON
    *John 13:37
    Steph 15:55
    *Ryan 15:46
    *Ruari 16:24
    Andee 16:23
    Andre 16:14
    Laird 16:28
    *Jesus 15:30

    Great work!!

  • Justin McClintock

    Sn DL: 225-185-185

  • jess

    PM 101:

    Yocelin 14:39
    Chad 13:35

    Great work!

  • jess

    PM CrossFit

    Joel 15:22
    Sevy 16:35
    *Szenda 15:25
    *Justin 12:50
    *Iggy 16:33
    Patrick 14:20
    Drew P 15:10
    Gloria 15:57
    *B.G. 15:00
    Sho 14:54
    Daniel 15:15
    *Nell 15:09
    Dan K. 15:23
    Rathaai 🙂
    Marissa 15:29
    Karly 16:30
    Andrew 15:55

  • jess

    6:30 PM
    *Tommy 15:40
    Lindsay 16:35
    *Miken 23:13
    Natasha 14:56
    *Andy 20:45
    Zach 16:16
    Joel 🙂
    Eric 15:16
    Basey 23:40

    7:30 PM
    *Ironman 18:25
    Cliff 17:38
    Rob 18:12
    Matt T 13:17
    Dante 16:24
    Jerry 20:03