1.8.18 - Monday | CrossFit 312

1.8.18 – Monday

NEWS

101

SKILL/STRENGTH
Front Squat Technique, then…
4×4 @21X1; rest 2:30

METCON
Teams of 2, 4RFT (each):
15 Thrusters (105/70)
2 Rope Climbs
Rest 1min after each partner has gone

Notes:
-Workout is done relay style, Partner 1 does 15 Thrusters and 2 RCs, then Partner 2 does 15 Thrusters and 2 RCs, then both partners rest 1min before starting the next round

CROSSFIT

SKILL/STRENGTH
Front Squat 4×4 @21X1; rest 2:30

EMOMx12
M1: 7 CTB Pull-Ups
M2: 10 Burpees

METCON
Teams of 2, 4RFT (each):
15 Thrusters (105/70)
2 Rope Climb (no jumps)
Rest 1min after each partner has gone

Notes:
-Workout is done relay style, Partner 1 does 15 Thrusters and 2 RCs, then Partner 2 does 15 Thrusters and 2 RCs, then both partners rest 1min before starting the next round

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.

  • Mr. Moran

    Tempo front squat: 1@185, 3@205

  • Matt Szenda

    AM CROSSFIT
    Mr.Moran/Jesus 3 Rounds
    Spencer 18.47
    Nancy/Quico 17.30
    Josh/John 17.51

    Happy Monday 312!

  • Matt Szenda

    NOON
    John/DePalo *13.10
    *Andre/Grazi 16.41
    Dave/Pedro 13.49
    Adam/Lisa 🙂
    Shebnation/Luna+Baby 15.22
    Christian/Joe 🙂
    Andee/Amber 13.21

  • Dave Young

    FSQ: 2×185 2×195
    That EMOM really hurt.

    Did the wod at #75 trying for unbroken reps all the way through, should have gone heavier.

  • Matt Szenda

    430
    *Szenda 12.17
    Brad/Taylor 🙂
    *Jevon/*Chris 10.37
    *Jerry/Andy 11.48
    Sevy/PatZ 12.20
    Marissa/Nicole/Kat 16:14.5
    Michelle/Mary 19.00

  • Matt Szenda

    FS: 225, 235, 245, 255

  • jess

    530:

    Daniel/Sholon 11:06
    Cynthis/*Miken 13:49
    Matt/Ignacio/Ruari *12:21
    MikeZ/Germain *10:38
    JohnB/Tran *17:25

    Great work today guys! Have a good week!

  • Mike Z

    FS: 195-215-215-235

  • Jevon Huang

    FS: 185-205X3

    • Steve Bergstrom

      205-205-205-205

      • Jevon Huang

        Lol nooooooo

  • Ignacio Granja

    630/730

    Bergstrom
    Justin
    *10.18

    Ben
    Heather
    *15.23

    Christina
    Jenny
    11.50

    Kelsy
    Rob C
    14:50

    Chase
    Cally
    19.44