11.14.17 - Tuesday | CrossFit 312

11.14.17 – Tuesday

101

SKILL/STRENGTH
Squat Clean Technique

METCON
3 Rounds for time of:
15 Burpees
10 Knees to Elbow
5 Squat Cleans (155/105)

CROSSFIT

SKILL/STRENGTH
EMOMx16
M1: 3 Deadlift (55-60%)
M2: 12/9 Cal Row

METCON
3 Rounds for time of:
15 Burpees
10 Knees to Elbow
5 Squat Cleans (155/105)

STRENGTH

Week 3 of 8

Strict Press (4-8 pullups between sets): 3×3 40% 1×3+ 45%
Power Snatch + OHS + Snatch: 1x(2+1+1) 65% 2x(1+1+1) 70% 3x(1+1+1) 75%
Clean + FS + Jerk: 1×2 65% 2×2 70% 3×2 75%
OHS: Work up to heavy triple

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.