10.10.17 - Tuesday | CrossFit 312

10.10.17 – Tuesday

NEWS

Congrats to Abby, Steve (IronMan) B, Jerry and Andre who completed the 2017 Chicago Marathon!

Please make sure to sign up for class in Zen Planner. We cap all of our classes in order to keep you safe, if you don’t reserve a spot and the class you want to attend is full, you may be asked to wait until the next class. Thanks so much for your understanding!

101

SKILL/STRENGTH
Thruster Technique

METCON
5 Rounds:
​7 Thrusters (115/85)
7 Burpees
10/7 Cal AD (all out)
-Rest 4-5min between rounds

CROSSFIT

SKILL/STRENGTH
Deadlift
3-2-2-1-1; rest 2-3min

METCON
5 Rounds AFAP:
​7 Thrusters (115/85)
7 Burpees
10/7 Cal AD (all out)
-Rest 4-5min between rounds

Notes:
-Efforts should be all out
-Reps on Thrusters must be unbroken
-Cals on AD should be <20sec
-Score Average Time in Seconds

STRENGTH

Power Snatch + Snatch: 1x(2+1) 55% 1x(1+1) 65% 3x(0+2) 75%
Clean + Front Squat + Jerk: 1x(1+2+1) 70% 1x(1+2+1) 75% 3x(1+1+1) 80%
3 RNFT: 5 strict pullups, 15 pushups, 1 Scap circuit:
Front Squat: 1×5 65% 2×5 75% 1×4+ 80% (% of snatch)

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

    Deadlift: 315, 335, 365, 375, 405 (f), 385 (f)
    Metcon: no

    • jess

      “no.”

      LOL

  • Mary Wall

    I passed out 24 lbs of Twizzlers at the marathon. That was a PR for me. Last year it was only 18 lbs.

  • Matt Szenda

    AM CROSSFIT
    *Jevon 56
    *Mr.Moran 67
    *Jesus 76
    *Goodman 66
    Jaron 65
    Adam 69
    Dave 79
    Sam 84
    *Joel 65
    KarlsBarkley 78
    Ryan 70
    Erin 85
    Andee 80

    Great work AM! Love the intensity, lets see if the rest of the day can keep it up!

  • Matt Szenda

    NOON
    Shebnation 63
    *Kevin 68
    *DQ 72
    Steph 69
    *Andre 60

    Noon kept it going! nice work!

  • Sheb

    deadlifts 165/175/185/195/205. Scaled the thruster to 65 in order to be speedier.

  • Brian S.
  • Jevon Huang

    Deadlift: 335-375-405-435-455
    Metcon: no MikeZ, I didn’t puke…but two days of Air Bike in a row is evil

    • Ruari Cahill

      you puke yesterday? I was on the verge today, probably will on Thursday when I make up Monday

      • Mr. Moran

        @Ruari, are there any other days you are planning on puking?

        • Ruari Cahill

          tomorrow if there is more AB

        • Ruari Cahill

          I did not puke, but I did cry on the ground for 15 mins @jevonhuang:disqus @disqus_8qR2b39y98:disqus

          • Mr. Moran

            That works for me.

          • Jevon Huang

            solid work. I think we cried for about 20 minutes

    • Steve Bergstrom

      405-435-455-475-475
      Also, I like the bike…

  • Matt Szenda

    330&430
    *Szenda 56
    Marnie 67
    *Ruari 48
    *Andy 63
    Ankit 🙂
    Marissa 🙂
    Crystal 🙂
    *PatZ 62
    *MacAttack 54
    Nas 57
    *Kolbe 66
    *Jason 62

  • Patrick Zemanski

    530

    Kat 73
    *Miken 63
    *BG 62
    *Andrew 79
    Dave 96
    Shirley 🙂
    Joe 81
    Christian 🙂
    *Chris 63
    *Matt 56
    *Ironman 67
    Neel 🙂

    Woof.

  • Ignacio Granja

    101

    Bri 102
    Mary 117
    Jake 127

    Double woof.

    • Mary

      I think you mean quintuple.

  • Miken Trogdon

    Quite the evil metcon today. Now that I’m about 3 hours removed from completing it and can think clearly, I’m going to say it was a good one 😋

  • Justin McClintock

    DL: Subbed 6:30 strength
    Metcon: Ouch. I wish I was a little bit taller… like Ruari tall but not Steve tall.

    • Steve Bergstrom

      I am confused but I believe I should be offended. I think.

  • Jaime Streem

    Strength:
    PS-Sn 65-85-85
    C-FS-J 105-115-125
    FS 135-155-170 (4 reps)