1.11.18 - Thursday | CrossFit 312

1.11.18 – Thursday

NEWS

This morning we will have a plumber in the facility to install a water fountain. The water will be turned off for a few hours starting at 9 a.m., so members will not have access to showers. We apologize for any inconvenience this may cause.

Registration for the 2018 CrossFit Open begins today! To learn more about the Open and sign-up here.

CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

SKILL
GHD Sit-Ups and Hip/Back Extension Technique on the GHD Machine

METCON
Teams of 2 for max reps
2 Rounds of 2min work at each station:
GHD Sit-Ups
Goblet Squats (70/55)
10m Sprints
KB Deadlifts (70/55)

Notes:
-One person working at a time at each station
-Only go to parallel on GHDs (do not have to touch the floor)
-Use two KBs for the KB DL, one for squats

STRENGTH

A. Work to 90% of your 1RM Clean & Jerk for a single
B. Hang Power Clean Cycling 2xMax Reps in 30sec @60%; Rest 3min
C. Split Jerk 4×2 @80% (of C&J),
D. Barbell Step-Ups 4×16 (8/leg) @50% (of C&J)
2 Rounds: E1. 5 Standing Box Jump; Rest 90sec E2. UH Vertical MB Throw; Rest 90sec

Notes:
-Try to add 5-10# from last week on A-D
-Don’t break anything with the Underhand Vertical MB Throws 🙂

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.