9.7.17 - Thursday | CrossFit 312

9.7.17 – Thursday

CROSSFIT

Rest/Recovery/Skill/Make Up Day

101

STRENGTH/SKILL
Rope Climb Technique

METCON
AMRAP 12
15 Push Press (115/85)
10 Burpee Over Bar
3 Rope Climbs

STRENGTH

Week 7 of 13

Clean High Pull + Hang Squat Clean: 1x(1+2) 60% 1x(1+2) 65% 2x(1+2) 75%
Strict Press: 3×3 40% 1×3+ 50% (% of Jerk)
Split Jerk: 2×3 65% 2×2 75% 3×2 85%
Front 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.