9.12.17 - Tuesday | CrossFit 312

9.12.17 – Tuesday

101

SKILL/STRENGTH
Kipping Pull-up Technique

METCON
In Teams of 3, 4RFT:
250/200m Row
10 Burpee over the erg
*must complete 4 rounds each

CROSSFIT

SKILL/STRENGTH
1 set of max kipping pull-ups then…

3 Sets at 55% of max pull-ups; rest as need

METCON
In Teams of 3, 4RFT:
250/200m Row
10 Burpee over the erg
*must complete 4 rounds each

STRENGTH

Week 8 of 13

Drop Snatch + Hang Snatch: 2x(1+2) 50% 2x(1+2) 60% 2x(1+2) 70%
Snatch Deadlift + Shrug: 2×3 95% 2×3 105%
Strict Press: 3×3 40% 1×3+ 50% (% of Jerk)
Overhead Squat (4-8 pullups/rows between sets): 1×4 70% 2×3 85% 1×2+ 100% (% of snatch)

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.