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.

  • Mr. Moran

    Tempo back squat EMOM @ 215
    WB and t2b unbroken

  • Jaime Streem

    Tempo BS @140#
    Metcon: DL @135#

  • Matt Szenda

    AM CROSSFIT
    J.Marie 2.08
    *Jevon 0.57
    *Goodman 1.47
    *Mr.Moran 1.17
    Erin πŸ™‚
    Eric 1.42
    J.Streem 1.44
    KarlsBarkley 1.42
    Ryan 1.29
    *Jaron 1.18
    *Ruari πŸ™‚

    Nice work on these sprints!

  • Jevon Huang

    Tempo BS @245#

  • Jaron Kent

    Tempo BS @ 165
    unbroken T2B across which was nice for once…

  • Matt Szenda

    NOON
    Shebnation 1.07
    Joe 2.09
    Luna+Baby πŸ™‚
    *Dave 1.50

  • Sheb

    Tempo BS @115. felt light.
    Metcon HSPU to a 10#plate and an abmat (getting there), 135# DL and just regular burpees since my good step down knee blew last week.

  • Dave Young

    BSQ at #205
    did all WB unbroken but the last two sets of T2B I had to break up.
    wod was fun, finally feel like i’m getting somewhere with this programming!

  • Matt Szenda

    330&430
    *Szenda 0.54
    Crystal 1.35
    *Andre 0.52
    Nick πŸ™‚
    *MacAttack 0.59
    Nicole 1.09
    DePalo πŸ™‚
    *PatZ 1.18
    *Chris 0.56
    *Ben 0.59
    Grazi 1.41
    Natasha 1.45
    Fitch 1.56

  • Patrick Zemanski

    5:30
    *Steve B. 1:23
    *John B. 2:10
    *Ross :57
    *Christina 1:39
    Dave 2:40
    *Ignacio 1:30
    *Matt R. 1:18
    *B.G. 1:22
    Pedro πŸ™‚
    Daniel 1:48
    *Miken 1:06
    *Jess 1:38
    *W.I.T.W.I.M.T.? 1:41
    Andrew 1:26
    D.D. 1:55
    Eric 1:37
    Zander πŸ™‚

    Good work crew!

  • Patrick Zemanski

    Backsquat: #225
    Metcon: 61, 60, 63…..78

  • Ignacio Granja

    6:30/7:30

    Tommy 1.22
    Cory 1.32
    *Rob C 1.44
    *Ted 1.55
    Ankit 2.00
    Heather 1.20
    *Jason 1.47
    *Jenny 2.04
    *Ben 1.10
    *Marcus 2.16

    Dave P πŸ™‚
    Jenn P 2.09

  • Andre Santore

    BS: 225#
    WB/T2B: Unbroken

  • Steve Bergstrom
  • Steve Bergstrom