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

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  • Steve Bergstrom

    This looks fun.

  • Dante D

    Law Rob’s WOD Blog

  • Mr. Moran

    Clean DL: 275 across
    t2b: 7s across
    OHS: 95 across

  • Miken Trogdon

    Clean DL: 175
    T2B: 10s UB
    OHS: 85
    Metcon: *3+19, then had to leave for work. Definitely was not on track to finish under the time cap tho 🀐

    • Jevon Huang

      Mr. Moran making the 6 AM class run over until 7:30 again I see

      • Miken Trogdon

        🀣🀣

  • Stephen Hoesley

    AM and NOON

    Mikey 14.35
    *Moran 20.05
    HB 13.59
    Josh 14.59
    Spencer 15.00
    Jason 14.49
    *Miken πŸ™‚
    Nancy πŸ™‚
    *Ruari 15.02
    Raathai 14.27
    Dana 15.04
    Luna πŸ™‚
    Joe πŸ™‚
    Canseco 20.50
    Sam 14.45
    John B πŸ™‚
    *MikeZ 16.38
    *Andre 18.25
    *Ryle 14.56
    Molly 14.54
    Dave Young πŸ™‚

    Nice work guys !

  • Dave Young

    not my best day at the gym…

    did everything very light in the strength portion hoping to tame my nemesis — the ring muscle ups — but it was all for nothing. didn’t get a single one AND didn’t get the gainz

    bad strategy all around but tomorrow’s another day

  • Jevon Huang

    Deadlift:315#
    TTB & OHS: 10 & 95#

  • Andre Santore

    Deadlift: 225#

    T2B & OHS: Twinsies with Jevon

    • Jevon Huang

      4lyfe

  • Dante D

    530/630:
    Daniel πŸ™‚
    Karly 14:25
    Matt T πŸ™‚
    *Ironman 6+19
    *Jevon 14:48
    *Justin 18:58
    Neel πŸ™‚
    Cally 12:45
    Marnie πŸ™‚
    Rachel πŸ™‚
    *Hamish 19:50
    Amanda 15:52
    Dan 14:30
    Ted 16:39
    Chase 18:26
    *Ben 14:57
    Cory 14:08
    Rachel 16:58
    Alice 14:27
    Tommy 17:50