12.9.17 - Saturday | CrossFit 312

12.9.17 – Saturday

8 a.m. – STRENGTH

Week 6 of 8

Power Cleans: 1×2 70% 1×2 75% 3×2 80%
Push Press: 4×2 80%
Rack Jerk: 2×2 80% 1×2 85% 3×2 90%
Front Squat: 1×5 50% 1×3 65% 2×3 70%

9 a.m. – 101/CROSSFIT

In Teams of 2, 3 Rounds:
2 min stations for max reps; rest 1min
S1) Box Jumps (24/20)
S2) Deadlift (185/155)
S3) Pull-ups
S4) KBS (55/35)

10 a.m. – CROSSFIT

Snatching “Holleyman”
30 RFT:
5 Wall Balls (20/14)
3 HSPU
1 Power Snatch (165/115)

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.

  • Jaime Streem

    PC 110-120-130
    PP 125
    Jerks 85-85-95 (working on form)
    FS 100-130-140

  • jess

    Saturday Crew:

    9am (Ladie’s RX changed to 135#)
    *Detillio’s 730
    Nicole/Marissa 🙂
    Griff/Patrick *499
    Lana/*Ironman 611
    Andre/Ruari *725
    Christina/Melissa 512
    Marnie/Amber 529
    Goodman/Christian *562
    Andee/Erin 525
    Ben/Craig 589
    Christy/Heather 618
    Bobby/Jo 546

    10am: (40 min time cap)

    Rob 32:44
    Tommy 32:54
    Hemish
    Jaron 38:01
    Joel 32:44
    Ruari 29:07
    Jerry 29:40
    Justin
    Ross
    Jenny 33:58
    Christina 31:21
    Amanda 31:50
    Kat
    *Maria 27:50
    *Ironman 22 rounds
    **Szenda 34:57 (30# Med ball)
    Hannah 27:03
    *Germain 21 rounds
    Quinn 34:57