1.12.18 - Friday | CrossFit 312

1.12.18 – Friday

101

SKILL/STRENGTH
Deadlight and Clean Deadlift Technique, then..
4×1.1.1 @51X0; rest 10s; 2-3min

METCON
8 RFT:
10 Wall Balls
8 KBS
3 Burpee Chest to Bar Pull-Ups
Rest 30sec

Notes:
-Clean DL is pulling with your clean grip and bar path as if you were to do a full clean, 5 second negative to the ground

CROSSFIT

SKILL/STRENGTH
Clean DL
4×1.1.1 @51X0; rest 10s; 2-3min

EMOMx10
M1: 7-10 T2B
M2: 7 OHS (light)

METCON
8 RFT:
10 Wall Balls (20/14)
8 KBS (70/55)
3 Burpee Ring Muscle-Ups
Rest 30sec

Notes:
-Clean DL is pulling with your clean grip and bar path as if you were to do a full clean, 5 second negative to the ground

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.