9.8.17 - Friday | CrossFit 312

9.8.17 – Friday

101

SKILL/STRENGTH
Handstand Push-Up Technique

METCON
For time:
50 Wall Balls
50 Deadlifts
50 HSPUs

*Everytime you break a set of WBs or HSPUs, you must deadlift the bar and hold at the top for 15sec

CROSSFIT

SKILL/STRENGTH
Barbell Clycling
EMOMx10
4 Power Clean (heavier than last time)

METCON
For time:
50 Wall Balls (20/14)
50 Deadlifts (185/135)
50 HSPUs

*Everytime you break a set of WBs or HSPUs, you must deadlift the bar and hold at the top for 15sec

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

    OT2M 3 TnG Power Cleans 6am 🐹: 155, 175, 185, 205, 215

  • Matt Szenda

    AM CROSSFIT
    *Jevon 14.03
    *Mr.Moran 17.07
    Hamish 12.30
    Alice 🙂
    *Drew 24.20
    *Josh 15.47
    *Jesus 12.39
    Goodman 20.04
    Andrew 13.51
    *Miken 8.45
    *Luna 15.49
    Kenny 11.49
    Joe 🙂
    Dana 12.57
    *Jaron 15.03
    Shane 13.52

    Have a great weekend!!

  • Matt Szenda

    NOON
    *John 8.42
    Newt 11.55
    Shebnation 10.51
    Molly 12.54
    Fitch 14.01
    Grazi 13.50
    Raathai 13.07
    DQ 13.50
    *BG 16.20
    *Andre 9.54
    Steph 11.15

    Nice work nooners!

  • Courtney Lee

    PC: 165,175,185,195,205

  • Drew Page

    Power Clean TnG OT2Mx5: 155-165-175-185-195

  • Jevon Huang

    Power clean e2om 3 tng x5: 175-190-205-215-220

  • Dante D

    530PM

    *Justin 12:54
    Cally 15:50
    *Ironman 12:05
    Nicole 13:10
    Zach 17:22
    *Mike H 10:32
    Pat S 🙂
    Valerie 13:11
    Kolbe Jack Cheese 13:00
    Adam 14:02

    630PM

    *Jerry 13:05
    *Ruari 16:52
    Andrew 11:49
    Craig 11:01
    Heather 10:37
    *Christy 15:35
    Christian 🙂
    Tony 🙂
    Ben 🙂
    *Rach 13:04
    Zoli 🙂

  • Justin McClintock

    Today I learned I can hold my breath for almost 13 minutes.