11.13.17 - Monday | CrossFit 312

11.13.17 – Monday

101

SKILL/STRENGTH
Power Snatch Technique and Bar Muscle Up Progressions

METCON
Complete as many rounds and reps as possible in 7 minutes of:
10 Power snatches (75/55)
3 Bar muscle-ups

CROSSFIT

SKILL/STRENGTH
5 Rounds:
3-3-2-2-2 Front Squat @20X1; Rest 90sec
4 Close Grip Bench Press; Rest 90sec

METCON
Complete as many rounds and reps as possible in 7 minutes of:
10 Power snatches (75/55)
3 Bar muscle-ups

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.

  • Drew Page

    FS: 185-195-205-220-230
    NGBP: 155-160-165-185-190

  • Mr. Moran

    Tempo front squat: 185, 205, 225, 235, 235 (1)
    Narrow grip bench press: 1@155, 4@185

  • Jevon Huang

    FS: 185-205-225-240-240
    NGBP: 155-185×4

  • Dave Young

    FSQ: 185-195-205-215-215
    BENCH: 155-165-175-175-175

  • Matt Szenda

    AM CROSSFIT
    *Jevon 7+5
    *Mr.Moran 5+5
    Drew 5+5
    *Jesus 6
    HB 4+2
    Sue 4+11
    Mikey 4+2
    Goodman 5+6
    *Jaron 3+12
    Kenny 5
    Adam 4+10
    *Dave 4
    *JStreem 2+11
    Andee 5+2

    Great work AM!

  • Jaime Streem

    Tempo FS 135-135-145-155-165 (should have gone heavier but it was a scramble to work around the 101 class)
    CGBP 75-85-95-100-105
    Metcon: really need to work on my MUs

  • Matt Szenda

    NOON
    *Jerry 6+12
    *Justin 6+2
    Grazi 4
    Fitch 4+10
    *Andre 5+7
    Luna+Baby 🙂

  • Justin McClintock

    FS: 155-185-205×3
    BP: 185×5

  • Matt Szenda

    4:30
    *Szenda 7+7
    Ruari 5+11
    Victor 4+9
    Kat 4+9
    *Andy 7
    Zander 4+10
    *Sevy 6+2
    *MikeZ 6+10
    Joel 5

  • Andre Santore

    FS:185-205-225-245-265
    BP:115-125-135×3

  • Ignacio Granja

    530/630/730

    *Matt 6
    Christina 6
    Leo 4
    *PZ 5+10
    Kelsey 5+9
    Marnie 5+7
    *Iggy 6+10
    *Andrew 4+1
    Dave E 4+4
    Daniel 4+10
    Rob 🙂
    Cory 4ish

    Chelsea 4+6
    *Tommy 4+1
    John 3
    *Ironman 5+6
    Jason 3+10
    Kelsy 5+5
    Basey 🙂
    Hebron 4+10
    *Ted 4
    *Rachel 3+10
    *Ben 5+10
    *Dante 6+5
    *Marcus 4+2

    Nick 3+10
    Christy 3+12
    *Quinn 4+4
    Dave P 4+10
    Jenn P 4
    *Cally 1+10
    *Ankit 5

    Awesome work to start the week!

  • Mike Z

    PM 101

    Arvind 4+5
    Mike B 4
    Gina 5
    Rachel 5
    Tiffany 4+10
    Michelle 4+7
    Bri 4+12
    Amber 4

    Great work on those Power Snatches!