2.10.18 - Saturday | CrossFit 312

2.10.18 – Saturday

STRENGTH – 8 a.m.

A. Power Snatch + Hang Power Snatch Cycling – 1x(2+3) @65%, 1x(3+6) @55%, 1x(5+Max in 30sec) @50% (of 1RM Snatch)
B. Back Squat – Work up to 90%, then 1×5 drop set @40-60# less than work set 1
C. Push Press + Push Jerk – 1x(3+1), 1x(3+2), 1x(3+3), 1x(4+Max), all at 50% (of 1RM C&J)
2 Rounds: D1. 10 Yates Row; Rest 90sec; D2. 10 YTW; Rest 90sec

CROSSFIT/101 – 9 a.m.

Teams of 2, for time:
120 Wall Balls (20/14)
120 SDLHP (75/55)
120 Box Jump (20)
120 STO (75/55)
120 Cal Row (switching every 15/10 Cals)

Notes:
-Split reps as needed

CROSSFIT – 10 a.m.

Teams of 2 for time:
21-18-15-12-9-6-3 Reps for Time
Squat Clean (95/65)
Deadlift (185/135 lb)
Box Jump (24/20)

Notes:
-Athlete one performs each triplet before Athlete 2 starts
-10 Burpees to start each 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.