9.9.17 - Saturday | CrossFit 312

9.9.17 – Saturday

8 a.m. – STRENGTH

Week 7 of 13

Snatch High Pull + Snatch: 1x(1+2) 70% 1x(1+2) 75% 3x(1+1) 80%
Low Hang: Clean High Pull + Squat Clean: 2x(1+2) 70% 2x(1+2) 75% 2x(1+1) 80%
Push Jerk + Split Jerk: 2x(2+1) 75% 2x(1+1) 85% 2x(0+2) 90% 2x(0+1) 95%
Back Squat (4-8 pullups/rows between sets): 2×5 65% 2×4 75% 1×3+ 85%

9 a.m. – 101/CROSSFIT

In teams of 2, 2RFT:
800m Run (together)
50 Cal Row
50 Burpees
50 Overhead Squats (115/85)

Notes:
-All work is split evenly, one person working a time, runs are done together

10 a.m. – CROSSFIT

“½ Bull”
For time:
200 Double-unders
50 OHS (135/95)
50 Pull-ups
Run 1 mile

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.