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.

  • Andre Santore

    Congrats Marissa!!!

  • Miken Trogdon

    Congratulations Marissa! It’s been so great to get to know you and do fitness with you! You’ll crush that comp in February 💪🏼

  • Mr. Moran

    Congrats Marissa!
    5 rep power clean: 210
    Below knee hang power snatch: 95, 115, 135, 135
    Kipping ring dips: 8 across

  • Matt Szenda

    AM CROSSFIT
    *Mikey 1+20
    *Mr.Moran 1+72
    Erin 1+3
    *Drew 1+19
    JohnB. 1+12
    Dana 159
    Sam 162
    Ryan 1+55
    Nancy 136
    Quico 160

    Nice work AM! Congrats Marissa! Keep up the hard work and it will all pay off on competition day!!

  • jess

    Congratulations Marissa!! You’ve been working so hard at 312 and it is so awesome to see your progress. Good luck with your competition, you guys are going to do great!!

  • Matt Szenda

    NOON
    Shebnation 1+39
    *Dave 1+33
    *Andre 1+46
    *Christian 1+30
    Luna+Baby 🙂

  • Dave Young

    Power cleans: #205
    Power snatch: 115-125-125-135 <- this last round was god awful
    Ring dips: 7-7-6-6 all kipping

    The wod was a blast today. That row was horrible

  • Matt Szenda

    330 & 430
    *Szenda 1+82
    AndyZ 1+81 haha
    *Brouari 1+93
    *Hannah 1+36
    Joel 1+3
    Marnie 1+25
    Cynthia 1+13
    Chris 1+13
    Marissa (AOM) 1+36
    Grazi 1
    *Jevon 1+77
    *Taylor 1+55
    *Nicole 1+32
    Raathai 1+42
    *DePalo 1+44
    Dom 1+27
    Brad 1+6
    *Sevy 1+67
    *PatZ 1+23
    C$ 1+13
    Fitch 1
    *Andy 1+39

  • Matt Szenda

    5 TNG PC: 215
    HPS: 125-135-145-155
    Dips: 10 kipping x4

  • Jevon Huang

    Congrats Marissa. Big day.

    5 rep touch n go PC @225#
    Snatches: 115-135(3)
    Dips: 8-10-8-8 strict
    Metcon: thought I could get Brouari but…I wasn’t even close.

  • Mike Z

    TnG PC: 200
    PS: 125-130-145-145
    Dips: 12-14-12-11

  • Patrick Starck

    PM CrossFit

    *Iggy 1+84
    *Henry 1+33
    *Germain 1+67
    Dave 136
    Kat 155
    *Cory 1+35
    John 1+24
    Karly 1+3
    Bobby
    Starck 1+56
    Pedro 1
    Sho 1+25
    Chase 1+55
    Lindsay 1+21
    Ankit 162
    *Ben 1+74
    *Heather 1+16
    *Marcus 1+34
    Pat 1+31
    *Steve 1+53
    *Dave P 1+53
    *Jerry 1+63
    *Justin 1+47

  • Drew Page

    5 rep tng PC: 185 / Ring dips: 4×7 kipping

  • Rob Campobasso

    No hook/No feet snatch: 5×1 – 125# (across); BS: 4×3 – 245# (across); Snatch grip deadlift: 4×3: 205# (across); accessory work: meh (ascending).