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

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  • Jevon Huang

    AB cals rx continued to change: 20-20-15-15-12

    • Justin McClintock

      I’m sorry but you’ll have to be penalized by 22 calories.

      • Jevon Huang

        I think my heart rate went from 55 to 220 in less then 10 seconds

  • Matt Szenda

    AM CROSSFIT
    Veronica
    Drew *
    Jesus *
    225

    Szenda
    Nick
    Jevon
    *201

    Colin *
    Sam
    KarlsBarkley
    269

    Ryan
    Kenny
    Jaron *
    202

    BG
    Joel
    Adam
    *220

    Shane 64

    OPEN GYM
    Eric
    Tiddes
    Crystal

  • Matt Szenda

    AB cals will be 12/8 for the remainder of the day. Got a little aggressive…my B 6am! 🙂

  • Matt Szenda

    NOON
    2.0
    Tran 174

    Andre
    John
    Ruari *256

    Eric
    *Shebnation
    Abby 160

  • Matt Szenda

    330&430
    Kolbe
    Griff
    Andy *196

    Nicole
    Raathai
    Marissa 294

    MattTaylor
    Taylor
    PatZ *236

    Kat
    Graham *104

  • John Ryle

    Thanks to the 6am guinea pigs

  • LindZ

    That was brutal and fun (kind of). 8 cals, 20# DB.