9.13.17 - Wednesday | CrossFit 312

9.13.17 – Wednesday

101

SKILL/STRENGTH
Power Clean & Jerk Technique

METCON
5RFT:
30 Air Squats
19 Power Cleans (135/95)
7 StO
400m Run

CROSSFIT

SKILL/STRENGTH
OT3Mx5
3 Push Press ascending; rest 30s
6-8 One Arm DB Bent Over Row

METCON
5RFT:
30 Air Squats
19 Power Cleans (135/95)
7 StO
400m Run

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

    Push press: 145, 155, 165, 175, 185 (2)
    DB row: 8 reps at 40 across

  • Stephen Hoesley

    AM 101
    Spencer 26:04
    Ryan 28:30
    Courtney 29:05
    Michelle 29:26
    Jake 29:20
    John Cap +365

    Way to get at this one early group!

  • Matt Szenda

    AM CROSSFIt
    DQ 29.40
    Hamish 26.55
    Alice 25.50
    *Mr.Moran 29.53
    Andrew 28.43
    *Josh 24.30
    Jaron 25.40
    Adam 26.45
    Kenny 27.45
    Erin 29.02
    KarlsBarkley 27.36
    Miken 🙂
    *Kevin 30.12
    Andee 30.00
    Tiddes 33.00

    Great work AM, tough one!

  • Matt Szenda

    NOON
    *Ruari 28.44
    Luna CAP+407
    *Andre 26.36
    *Goodman 24.40
    Laird CAP+408
    *John 28.35
    Steph 4 Rounds
    Christian 🙂

    Great work noon, Rest Up!!

  • Matt Szenda

    330&430
    *Szenda 28.41
    Kat CAP+407
    *Bertucci CAP+436
    *Lucente 27.29
    Wendy 28.26
    *Hannah 🙂
    Joel CAP+200
    Marnie 27.15
    *Chris 29.39
    *PatZ CAP+400
    Grazi CAP+400
    Fitch CAP+200
    Nicole 29.13
    Marissa 28.01

  • Patrick Zemanski

    5:30
    *Nell 23:22
    *Iggy 27:23
    *Jess 29:09
    *Justin 29:54
    Neel CAP+425
    *Will CAP+412
    *Streem CAP+416

    Woof.

  • Stephen Hoesley

    PM 101
    Ella Cap+56
    Bobby Cap+30
    Cynthia Cap + 235
    Mary Cap + 40
    Barry 4 rounds

    Great job tonight crew (for tonight scores are listed as reps completed in last round at the end of 30 minutes)

  • Jaime Streem

    PP 3×95-100-105-110-115
    DB row 6×20# across, should have gone heavier