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

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  • Mr. Moran

    Congrats Jaron!

    Bench press: 155 across

  • Drew Page

    Great work Jaron! Passing the torch.

    Bench Press 3×8: 185 across

  • Stephen Hoesley

    Nice work Jaron, keep it up!

  • Mike Z

    Cograts Jaron! Well deserved!

  • Matt Szenda

    AM CROSSFIT
    Drew 17.03*
    Moran 13.44*
    Jesus 13.14
    Josh 15.51*
    Adam 13.06
    BG 13.19*
    Jaron 13.41
    Ryan 13.49
    Dana 13.29

    OPEN GYM
    Eric
    Andre

    Congrats Jaron! Keep up the hard work, that MU is coming!

  • LindZ

    Nice work, Jaron! Well deserved, I think we need to see that back flip soon! 🙂

  • LindZ

    CF312ers — We are getting rid of a king size mattress if anyone is interested (free) It’s 2 years old, pillow top, really nice, just a bit too soft for our geriatric bodies. 🙂 We plan to donate by the end of the week if no one is interested, so let me know!

  • Emma
    • Miken Trogdon

      We miss you 💕

  • Matt Szenda

    NOON
    *Andre 12.47
    *Newt 12.51
    *John 9.23
    Shebnation 🙂
    Steph 12.20
    Grazi 13.36
    Joel 14.01

    Great work noon!

  • Miken Trogdon

    Congratulations Jaron, well deserved! It’s been great getting to know you and grinding thru 7am class together!

  • Matt Szenda

    330&430
    Marnie 🙂
    Patrick 9.32
    *Tran 14.31
    Wendy 12.49
    *PatZ 14.26
    *Colin 13.05
    Kevin 9.45
    *DP 13.12
    Sho 14.33
    Victor 🙂
    Kat 12.20
    *Jeff 🙂
    Marissa 13.54
    Nicole 10.49
    *Chris 9.02
    *Nas 12.19
    *Jason 13.45

  • Dante D

    6PM Skills:

    Cynthia 14:40
    Mary 13:00

    Great job Girls!

  • Sheb

    Congrats Jaron- I too would like to see this back flip!

  • Patrick Starck

    5:30 PM, 6:30, 7:30 PM
    Daniel 14:33
    Andy 13:19
    *Steve B 13:10
    *Miken 9:31
    Rachel 11:36
    Adam 12:47
    Neel 13:22
    Matt T 11:27
    Lindsay 11:59
    Tommy 12:58
    Griff 17:05
    Kolbe 🙂
    Zach 14:36
    Kelsey 13:48
    Alice 11:32
    Hamish 9:38
    *Marcus 13:52
    Craig 13:15
    Christy 15:07

  • Miken Trogdon

    Bench: 95 across
    Fun metcon today! I love the mashup workouts.