10.11.17 - Wednesday | CrossFit 312

10.11.17 – Wednesday

NEWS

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101

SKILL/STRENGTH
DB Snatch and Double Under Technique

METCON
​AMRAP 10
200m Row
8 Ring Dips
8 Squat Jumps to Target
-Rest 4min-
​AMRAP 8
200m run
10 ​HR​ push-ups
10 Alternating DB Snatch ​(50/35)
-rest 4-
​AMRAP 8
30 Dubs
7 Burpees
10 walking lunge

CROSSFIT

SKILL/STRENGTH
4 Rounds, not to failure (leave 2 reps in tank):
Strict Pull-ups; rest 30sec
Strict HSPUs; rest 30sec
L-Sit; Rest 2-3min

METCON
​AMRAP 10
200m Row
8 Ring Dips
8 Squat Jumps to Target
-Rest 4min-
​AMRAP 8
200m run
10 ​HR​ push-ups
10 Alternating DB Snatch ​(50/35)
-rest 4-
​AMRAP 8
30 Dubs
7 Burpees
10 walking lunge

Notes:
-For consistent pacing, keep the same splits for each round from start to finish, i.e. do not get faster at the end

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.