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.

  • Drew Page

    kipping pull-ups: 30 max, 3sets: 15-14-10/5

  • Matt Szenda

    AM CROSSFIT
    Jesus
    Mr.Moran
    Joel 18.44

    Andrew
    Goodman
    Drew 20.37

    Erin
    Dana
    Abby 22.25

    Jaron
    Kenny 18.00

    OPEN GYM
    Eric
    Andre
    Brad

  • Matt Szenda

    NOON
    Ryan
    Newt
    Andre 18.48

  • Mr. Moran

    Max pull-ups: 35
    Then 15, 16, 17

  • Andre Santore

    Max Pull Ups: 40 then 20, 14, 26

  • Matt Szenda

    330&430
    Szenda
    MattyIce
    Matt 17.28

    Eric
    E
    EBaum 18.10

    MacAttack
    Sevy 15.54

    PatZ
    Chris
    Andy 17.20

    Kelsy
    Raathai
    Grazi 20.40

    Taylor
    Fitch
    Jason 18.12

  • Justin McClintock

    Max PU: 43
    20-20-16

    Metcon: death

  • Jevon Huang

    Max pull ups: 35, then couldn’t hit 55% (12,10,10)

  • Patrick Zemanski

    Pull-ups: 46, Then they were hard
    Metcon: breathing was hard
    Crossfit is hard.

  • Jaime Streem

    You know it’s going to go well when you rip during the kip swing warm-up.
    Max: 16 then 8-8-8

  • LindZ

    PM Scores

    Steve B
    Jevon
    Justin
    16:39

    Mike Z
    DP
    Iggy
    17:35

    Miken
    Marissa
    Streem
    17:40

    Victor
    Kat
    20:44

    Wendy
    Rachel
    JP
    21:28

    Adam
    Kolbe
    Joel
    19:35

    Tommy
    Andrew
    Kelsy
    19:19

    Heather
    Ben
    Matt R
    17:59

    Zach
    Tall Bobby
    Colin
    18:55

    Cory
    Christy
    Cally
    16:45

    Marcus
    David
    Craig
    18:59

    Have a good night!

  • Kelsy

    pull ups: 11, 9, 8, 7
    metcon: 🆘