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.

  • Matt Szenda

    AM OPEN GYM
    Adam
    Dave
    Joel
    Kenny
    Andee
    Amanda
    Christy
    Andre

  • Ignacio Granja

    Skillz

    *Cynthia 17:54
    *Mary 18:11
    *Ankit 17:56
    *Maria 14:32
    *Shirley 16:22
    *Arvind 20:22
    *Natasha 15:15

    Great work guys!