1.10.18 - Wednesday | CrossFit 312

1.10.18 – Wednesday

NEWS
Reminder: Registration for the 2018 CrossFit Open begins tomorrow, January 11th. For more information on the Open, click here.

101

SKILL/STRENGTH
Back Squat Technique, then…
3-2-2; rest 2:30min

METCON
AMRAP 5
30 Double Unders
9 DB Squat Cleans (50/35)

-Rest 7min-

AMRAP 5
30 Double Unders
9 DB Squat Cleans (50/35)

Notes:
-Use two dumbbells for the squat cleans, must touch the floor with some part of the db on each rep
-Go hard during the AMRAPs

CROSSFIT

SKILL/STRENGTH
A. Back Squat 3-3-2-2-2; rest 2:30min (go heavy)

2 Rounds:
B1. 8 Single Leg KB DL (each leg); rest 60sec
B2. 25m Broad Jump; Rest 60sec

METCON
AMRAP 5
30 Double Unders
9 DB Squat Cleans (50/35)

-Rest 7min-

AMRAP 5
30 Double Unders
9 DB Squat Cleans (50/35)

Notes:
-Use two dumbbells for the squat cleans, must touch the floor with some part of the db on each rep

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

    Back squat: 245, 255, 275, 285, 290
    Single leg DL: 70 across

  • Miken Trogdon

    BS: 165-175-185-195-200
    DLs @ 45

  • Matt Szenda

    AM CROSSFIT
    *Mikey 240
    HB 301
    Spencer 234
    Erin 296
    Drew 232
    *Jevon 230
    *Mr.Moran 227
    *Miken 301
    JohnB 251
    Raathai 234
    *Eric 209
    *Jenny 156
    Andee 168

    Nice work AM!

  • Jevon Huang

    BS: 255-275-295-305-310(x1)
    Today I started my commitment to doing all dubs forward. Goal is to try and keep up with Steve Trollstrom

    • Dave Young

      Honorable goal my dude

    • Justin McClintock

      Don’t set goals that are going to move you backwards again.

      • Jevon Huang

        Not sure if you’re making a pun about backwards dubs, a shot at Stevey, or being serious lol

  • Drew Page

    BS: 3@245, 265 / 2@275, 285, 305
    Metcon: sub single undersx2

  • Dave Young

    BSQ: 225-245-265-285-300×1
    KBDL: #55

  • Matt Szenda

    NOON
    *John 302
    *Dave 219
    Luna+Baby 🙂
    Joe 224

  • Matt Szenda

    330 & 430
    *Szenda 275
    JohnB 237
    Dom 🙂
    Marnie 🙂
    *PatZ 220
    Grazi 222
    *Christina 227
    Marissa 230
    Sevy 312
    Cynthia 297
    Zander 294
    Fitchy 259
    *SHoes 255

  • Matt Szenda

    BS: 285-305-325-335-355 (PR double)

  • Matt Szenda

    BS: 285-305-325-335-355 (PR double)

  • Justin McClintock

    BS: 255-265-275×3

  • LindZ

    530, 630, 730
    *Ironman 113
    KarlsBarkely 254
    *Justin 261
    Rachel 254
    DavePo 🙂
    *Nas 286
    Chase 184
    *Cody 232
    Chris 167
    JenPo 🙂
    Dave 208
    Daniel 🙂
    Christian 🙂
    *Brouari 294
    *BG 280
    *Ross 279
    Jerry 295
    Rachel 298
    Dana 229
    *Andre 195
    Tommy 196
    Amanda 225
    Kiranmayi 235
    *Cally 224
    *Alex 186
    Pat R 253
    Jason 241

    Have a good night!

  • Andre Santore

    BS: 225-245-275-295-305

    KBDL: 2 x 45

    MetCon: 145* wish it was higher! I’ll get those dubs!