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

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  • Mr. Moran

    Deadlift EMOM @ 315
    Metcon burpees to target #standupforburpees

  • Matt Szenda

    AM CROSSFIT
    Mikey 🙂
    *Jevon 5.36
    *Mr.Moran 9.06
    *Jesus 7.34
    Sue 9.10
    *Eric 7.46
    *Dave 9.45
    *Raathai 8.50
    Andee 7.26

    Great work AM! #STANDUPFORBURPEES

  • Dave Young

    Deadlifts at #250 in the EMOM.

    I hate burpees.

  • Matt Szenda

    NOON
    Shebnation 7.10
    Luna+Baby 10.27
    *Goodman 7.43
    Steph+Baby 8.19
    *Andre 5.24

    • Sheb

      I think Luna + Baby Rx’d if I am not mistaken!

  • Andre Santore

    DL: 265# x 2, 285# x 6

  • Matt Szenda

    330&430
    *Szenda 4.59
    Marnie 6.31
    Crystal 6.09
    *MacAttack 6.13
    *Ruari 5.26
    Grazi 8.34
    *Ignacio 5.18
    Joe 8.29
    DePalo 🙂
    Eric 6.21
    Kat 6.55
    Fitch 6.44

  • Ignacio Granja

    530

    *Matt 7.53
    *Ironman 6.21
    *Mike H 7.49
    DaveP 🙂
    JennP 8.28
    Basey 8.30
    *Sevy 7.55
    DaveE 7.56
    Leo 6.50
    *Andrew 8.58
    Pedro 7.22
    Zander 7.33

    Awesome job, guys!

  • Ignacio Granja

    530

    *Matt 7.53
    *Ironman 6.21
    *Mike H 7.49
    DaveP 🙂
    JennP 8.28
    Basey 8.30
    *Sevy 7.55
    DaveE 7.56
    Leo 6.50
    *Andrew 8.58
    Pedro 7.22
    Zander 7.33

    Awesome job, guys!

  • Jaime Streem

    DL @ 155#
    Metcon: really focused on full range of motion

  • Patrick Starck

    6:30 PM
    Joel 8:16
    *Tommy 7:29
    Kelsy 7:33
    *Ben 5:46
    *Heather 6:00
    *JStreem 8:38
    Alex 8:05
    *Jason 8:45
    *Cory 6:46
    *Marcus 7:30
    Rachel 7:33
    Teddy 8:08

    7:30 PM
    John 8:15
    Cynthia 7:20
    Amber 6:32
    *Cally 6:24
    *Justin M 4:55