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

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  • Mr. Moran

    Strict pull-ups, strict HSPU, L sit on parallettes: 3 rounds @ 8, 4, 20 seconds, 1 round @ 7, 4, 20 seconds

    Metcon: squat jumps to Target on Jackson took longer than expected

  • Matt Szenda

    AM CROSSFIT
    *Jevon 16
    *Mr.Moran 15
    *Ruari 12
    Eric 14
    Erin 11
    KarlsBarkley 14
    Sam 13
    Jaron 15
    *Scoring total full rounds.

    Consistent pacing is the name of the game today!

  • Matt Szenda

    330&430
    *Szenda 16
    Crystal 13
    Marnie 14
    *Andy 15
    Marissa 14
    Fitch 🙂
    Grazi 10
    Neel 12
    *Lil Spice Boy 17
    Kat 14
    Kevin 16

  • Justin McClintock

    PU/HSPU/L-Sit x 4: 8/10/30 sec

  • Mike Z

    PM CREW
    Jackie
    *Justin 17
    Nas 16
    Dave 11
    *Kolbe 17
    *Andrew 13
    *Jason 12
    IronMan 12
    *Miken 16
    *Quinn 13
    *Tommy 12
    Hebron 🙂
    *Matt R 14
    Craig 16
    Christy 14
    Pedro 13
    *Patrick Z 14
    Maria 🙂
    *Jerry 16

    A little rain won’t stop us.

    • Justin McClintock

      *6+4+8 = 18

  • Stephen Hoesley

    PM 101
    Cynthia 9
    Jake 13
    Mary 11

    Great job!

    • Mary

      No extra point for hitting myself in the head with the dumbbell?

      • Stephen Hoesley

        I didn’t witness it so it doesn’t count 😜