10.12.17 - Thursday | CrossFit 312

10.12.17 – Thursday

NEWS

Sign up now for the CF 312 Olympic Weightlifting Meet 2017 on October 21!

Click here to register to compete or volunteer

CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS

STRENGTH/SKILL
Rowing Technique

METCON
7RFT:
300m Row
9 Burpees

STRENGTH

Clean Hi Pull + Clean: 2×2 70% 1×2 80% 2×2 85%
Clean High Pulls: 3×3 105%
Rack Jerks: Power + Split: 2x(2+1) 75% 2x(1+1) 80% 3x(0+1) 90%
Back Squat (4-8 pullups/rows between sets): 2×5 65% 2×4 75% 1×3+ 80%

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.