5.19.17 - Friday | CrossFit 312

5.19.17 – Friday

101

SKILL/STRENGTH
Sumo Deadlift Technique then…
3×1

METCON
EMOMx20
1. 12 DB Front Rack Lunge (50/35)
2. 12 Push ups
3. 12 KBS (55/45)
4. 45s Plank Hold
5. 30 Double Unders or 50 Single Unders

CROSSFIT

SKILL/STRENGTH
OT2:30×5
1 Sumo Deadlift

METCON
EMOMx20
1. 12 DB Front Rack Lunge (50/35)
2. 12 Push ups (deficit)
3. 12 KBS (70/55)
4. 45s Plank Hold
5. 30 Double Unders

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

    Sumo DL: 335, 355, 375, 385(f), 385

    Pushups: two plates

    • Patrick Zemanski

      But what KIND of plates?

      • Mr. Moran

        Sorry, two paper plates

  • Matt Szenda

    AM CROSSFIT
    *Mr.Moran
    *Josh
    Drew
    *Goodman
    Kenny
    Joe
    Dana
    Adam
    *Eric
    Andee
    Shane
    David

    YARDWORK

  • Matt Szenda

    NOON
    Steph +extra pushups
    Shebnation
    Molly
    Gloria
    *Taylor
    Paul
    *Andre

  • Justin McClintock

    Sumo DL: 315-335-355-375-395

  • MaryKay Dreisilker

    AFTERNOONERS:

    *Rauri
    JT
    Amanda
    *Jevon
    *Nick
    DaveG
    Carly
    *Miken
    Bergstrom
    Joshua
    RachelC
    MattT

    Nice work all!

  • Jevon Huang

    Sumo DL: 405-425-455-475-500