5.16.17 - Tuesday | CrossFit 312

5.16.17 – Tuesday

101

SKILL/STRENGTH
Bench Press Technique, then…
3×1 Bench Press

GYMNASTICS CONDITIONJNG
EMOMx8
1. 30s plank hold
2. 2-3 Strict Pull-ups

METCON
30-20-10
DB Thruster 35
Toes to Bar

CROSSFIT

SKILL/STRENGTH
OT3Mx5
1 Bench Press

GYMNASTICS CONDITIONING
EMOMx8
1.2-3 Bar Pull-overs
2. 2-3 Rope Climbs

METCON
30-20-10
DB Thruster 50/35
Toes to Bar

STRENGTH

Week 1 of 8

High Hang: Snatch Extension + Snatch Hi Pull + Snatch: 1×2 45% 2×2 50% 3×1 55%
High Hang: Clean Extension + Clean Hi Pull + Clean: 1×2 45% 2×2 50% 3×1 55%
Rack Jerk: Push Press + Push Jerk: 1x(2+1) 65% 1x(2+1) 70% 3x(1+1) 75%
Back 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.