12.5.17 - Tuesday | CrossFit 312

12.5.17 – Tuesday

101

SKILL/STRENGTH
Back Squat Technique, then…
EMOMx8
3 Back Squat @20X1 (light and fast)

METCON
4 Rounds AFAP:
6 HSPU
8 Deadlift (225/155)
12 Burpee Box Jump Over (24/20)
Rest 3-4 mins

Notes:
-Scale for unbroken reps
-Score slowest split

CROSSFIT

SKILL/STRENGTH
EMOMx8
3 Back Squat (60-65%) @20X1

EMOMx12
M1: 10 Wall Balls (20/14)
M2: 10 T2B

METCON
4 Rounds AFAP:
6 HSPU
8 Deadlift (225/155)
12 Burpee Box Jump Over (24/20)
Rest 3-4 mins

Notes:
-Scale for unbroken reps
-Score slowest split

STRENGTH

Week 6 of 8

Back Squat: 1×5 50% 1×4 60% 1×3 70% 1×2 80%
Back Squat: 1×1 92% 1×1 97% 1×1 101%
Scap Jack, Pullups, Pushups: 4×1 1 scapjack + 8 pullups + 15 pushups
Strict Press: 5×3 50% of c&j

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.