1.9.18 - Tuesday | CrossFit 312

1.9.18 – Tuesday

NEWS

Congratulations to our January Athlete of the Month, Marissa Casorio!

Learn more about Marissa

101

SKILL/STRENGTH
Power Clean Technique, then..
.In 10min, build to a tough 5rep TnG Power Clean

METCON
AMRAP 13
55 Box Jumps (24/20)
55 StO (115/85)
55 Cal Rows

CROSSFIT

SKILL/STRENGTH
A.In 10min, build to a tough 5rep TnG Power Clean

B. 4 Rounds:
Hang Power Snatch (below knee) 1.1.1.1; rest 10sec btw reps; then 30sec
Max Ring Dip (-2); rest 2:30min

METCON
AMRAP 13
55 Box Jumps (24/20)
55 StO (115/85)
55 Cal Row

STRENGTH

A. No Hook No Foot Snatch 5×1 @70% 

B. Back Squat 4×3 @80%
C. Snatch Grip DL 4×3 @100%
D1. Glute Ham Raise 2×10; Rest 90sec
D2. DB Split Squats 2×12; Rest 90sec 

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.