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.

  • Adam

    9am:
    Rachel
    Fern
    22:04
    Henry
    Dan
    20:56*
    Kevin
    Goodman
    22:43*
    Justin
    Ryan
    24:06
    Nicole
    Marissa
    25:58
    Eric
    Ironman
    27:06*
    Griff
    Patrick
    28:43
    Amanda
    B.Polka
    29:30
    D.Po
    Rob
    26:18
    John
    37:27*
    J.Streem*
    Sabrina
    31:57
    Rachel
    Grazi
    28:11
    10am
    John
    Mike Z
    1+75*
    Jevon
    Germain
    137*
    Chris
    Ruari
    127*
    Christi
    Craig
    120
    Alex
    Jaron
    115
    Miken
    Jess
    96*
    J.Polka
    Taylor*
    143

    Sheb
    Tommy
    133
    Dante
    Jerry
    131*
    Nice Job Yall- enjoy that weather this weekend!!