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.

  • Mr. Moran

    Bench press: 185, 195, 205, 215, 220 (fail)

  • Adam

    First 6am workout in a long time, thanks for having us 🙂

    Bench: 145×2, 155×2, 165×2, 175, 180.

    Metcon w/ Sandbag and weighted situps.

    • Nell Shuttleworth

      Because your hands are torn to shreds like mine? Oh…that’s just me.

  • Matt Szenda

    AM CROSSFIT
    Adam 6:44
    Lisa 6:25
    *Mr.Moran 14:45
    Drew 10:54
    *S.Hoes 11:26
    Eric 10:54
    Kenny 10:34
    Dana 10:35
    Erin 8:43
    KarlsBarkley 10:22
    *Adam 🙂
    Jaron 10:40
    Ainsley 9:23
    David 9:40
    Nicole 9:26
    Hannah 13:03

    Nice job AM!

  • Matt Szenda

    NOON
    *Ruari 8:45
    Andre 10:04
    Steph 9:57
    *Courtney 13:26
    Taylor 13:34
    Molly 10:15
    *John 7:55
    *Goodman 14:08

  • Justin McClintock

    BP: 215-225-235-245-250(PR)

  • Courtney Lee

    BP: 225,245,265,285,300(fail)

  • Patrick Zemanski
  • Patrick Starck

    5:30 PM
    Andrew 🙂
    Carly 7:47
    Nik 16:34
    *Jevon 13:05
    Griff 10:40
    *Maria 10:41
    Marissa 8:41
    Nell 8:39
    Ben 12:47

    6:30 PM
    *Dante 11:20
    Candice 11:28
    Paul M 12:05
    Andrew 9:06
    *Jerry 10:20

    7:30 PM
    Kat 10:15
    *JT 14:33
    Cliff 12:57
    *Colin 13:05
    Rob 14:11
    *Ironman 11:11