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.