12.7.17 - Thursday | CrossFit 312

12.7.17 – Thursday

CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Handstand and Handstand Walk

METCON
AMRAP 14
15m Handstand walk (sub 3 wall walks)
12 cal Assault Bike
9 Front squat (135/95)

STRENGTH

Week 6 of 8

Clean Deadlift + Shrug: 2×2 90% 1×2 100% 2×2 105%
Clean High Pulls: 1×2 90% 1×2 100% 2×2 105%
Clean + Jerk: 2×2 75% 1×2 80% 3×1 85%
Front Squat: 1×5 50% 1×5 60% 1×4 75% 2×3 80%

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.

  • Matt Szenda

    AM OPEN GYM
    Erin
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  • Dante D

    6PM Skills:

    Amanda 4+3
    Natasha 4+11
    Joey 3+27
    Jake 4 +27
    Iron Dubs 5+16
    M. Taylor 4
    Cynthia 3+8

  • JMarie

    PM Open Gym
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