11.9.17 - Thursday | CrossFit 312

11.9.17 – Thursday

SKILLS CLASS

STRENGTH/SKILL
Rope Climb Technique

METCON
5 Rope climbs
20 Air Squats
5 Rope climbs
30 Burpees
5 Rope climbs
40 Sit-ups

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Week 2 of 8

Hang Snatch: 1×3 65% 2×2 70% 3×2 75%
Clean Deadlift + Shrug: 4×2 105%
Clean + Jerk: 1×3 65% 2×2 70% 3×1 75%
Front Squat: 1×5 60% 1×5 75% 1×4 80% 2×3 85%


 

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.