12.2.17 - Saturday | CrossFit 312

12.2.17 – Saturday

8 a.m. – STRENGTH

Week 5 of 8

Snatch Deadlift + Shrug: 1×2 90% 1×2 100% 2×2 105%
Snatch High Pulls: 4×2 105%
Snatch: 2×2 75% 1×2 80% 3×2 85%
Back Squat: 1×5 50% 1×3 65% 2×3 70%

9 a.m. – CROSSFIT/101

For Time:
5 Rounds of: 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
4 Rounds of: 8 HSPUs + 15 KBS (55/35)
3 Rounds of: 15 Box Jumps (24/20) + 15 Knees-to-Elbows
2 Rounds of: 20 Wall-Balls (20/14) + 30 Sit-Ups
1 Round of: 50 Burpees

10 a.m. – CROSSFIT

In Teams of 2, AMRAP 20:
200m Run (together)
8-10-12-14 Ring Muscle-Ups
40-30-20-10 Snatches

Weight on the Snatches:
R1: 95/65, R2: 135/95, R3: 165/115 R4: 185/130

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.