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.