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.

  • Matt Szenda

    AM OPEN GYM
    Mikey
    HB
    Eric
    Miken
    Nancy
    Quico
    Andee
    Amanda

  • jess

    6 PM Skills

    Jason
    *Ted
    415

    Jorge
    Ankit
    420

    Michelle
    Amanda
    486

    Junelly
    Jacqueline
    510

    Melissa 🙂

    Pm Open Gym:
    Ruari
    Pedro
    Taylor
    LindZ
    C$
    Ignacio
    Andy
    Jenn P
    DaveP
    Dave Emmel
    Christina
    Rachel
    Kat
    Ross
    Jerry
    Rob
    Justin
    Dante
    Ironman

  • Rob Campobasso

    Strength: 195 C&J, 125 cycling, 160 4×2 jerk, 35# step ups.

  • Stephen Hoesley

    AM
    Mikey 14:35
    *Moran 20;05
    HB 13:59
    Josh 14:59
    Spencer 15:00
    Jason 14:49
    *Miken 🙂
    Nancy 🙂
    *Ruari 15:02
    Raathai 14:27
    Dana 15:04
    Luna 🙂
    Joe 🙂
    Canseco 20:50
    Sam 14:45
    John B 🙂

    Great start to the day crew!