9.5.17 - Tuesday | CrossFit 312

9.5.17 – Tuesday

NEWS

Congratulations to our September 2017 Athlete of the Month, Jaron Kent!

Learn more about Jaron

101

SKILL/STRENGTH
Deadlift, Hang Power Clean and Shoulder to Overhead Technique

METCON
3RFT:
2 Rounds of “Cindy”
1 Round of “DT”

Notes:
-Cindy = 5 Pull-Up + 10 Push-Ups + 15 Air Squats / DT = 12 Deadlift (155/105) + 9 HPC + 6 StO

CROSSFIT

SKILL/STRENGTH
Bench Press 3×8 (same weight across)

METCON
3RFT:
2 Rounds of “Cindy”
1 Round of “DT”

Notes:
-Cindy = 5 Pull-Up + 10 Push-Ups + 15 Air Squats / DT = 12 Deadlift (155/105) + 9 HPC + 6 StO

STRENGTH

Drop Snatch + OHS: 2x(2+1) 45% 2x(2+1) 55% 2x(1+1) 65%
High Hang Squat Snatch: 2×2 45% 2×2 60% 2×2 70%
Push Jerk + Split Jerk: 2x(2+1) 75% 2x(1+1) 80% 2x(0+2) 90%
Back Squat (4-8 pullups/rows between sets): 1×5 65% 2×5 75% 1×4+ 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.