8.8.17 - Tuesday | CrossFit 312

8.8.17 – Tuesday

101

SKILL/STRENGTH
Hang Snatch Technique…

METCON
Teams of 3, EMOMx15
1. 12/8 cal AB
2. AMRAP DB Clean (50/35)
3. Rest
*Score team total DB cleans

CROSSFIT

SKILL/STRENGTH
Barbell Cycling
EMOMx10
4 Hang Power Snatch (40-50%)

METCON
Teams of 3, EMOMx15
1. 12/8 cal AB
2. AMRAP DB Clean (50/35)
3. Rest
*Score team total DB cleans

STRENGTH

Week 3 of 12

Power Snatch + OHS + Snatch: 1x(2+1+1) 65% 2x(1+1+1) 70% 3x(1+1+1) 75%
Power Clean + Front Squat + Hang Squat Clean: 1x(2+1+1) 65% 2x(1+1+1) 70% 3x(0+1+2) 75%
Rack Power Jerk + Split Jerk: 1x(2+1) 70% 1x(2+1) 75% 3x(0+2) 80%
Back Squat: 1×5 60% 1×5 70% 1×4 75% 2×3 80%

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.