10.7.17 - Saturday | CrossFit 312

10.7.17 – Saturday

NEWS

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8 a.m. – STRENGTH

Week 11 of 13

Snatch: 2×3 50% 1×2 65% 1×2 75% 1×1 80%
Snatch: 1×1 85% 1×1 93% 1×1 98% 1×1 101%
Clean and Jerk: Same reps as Snatch
Back Squat (4-8 strict pullups between sets): 2×5 70% 2×4 75%

9 a.m. – 101/CROSSFIT

Teams of 2, alternate rounds to complete 10 rounds each for time of:
6 Burpees
9 Front Squats (95/65)
12 Kettlebell Swings (55/35)

10 a.m. – CROSSFIT

Teams of 3 For Time:
1200 Meter Relay Run
120 Double-Unders
60 Power Cleans (115/75)
45 DB Box Step Overs (55/35lb) (20in Box)
400 M Run
120 Double-Unders
60 Power Cleans (115/75)
45 DB Box Step Overs (55/35lb) (20in Box)
1200 Meter Relay Run
*Split reps evenly, run 400m together

 

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.