4.12.18 - Thursday | CrossFit 312

4.12.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Handstand Walk Technique

METCON
AMRAP 12
5 Power Clean (135/95)
10m HS Walk
10 Front Squat (135/95)
10m HS Walk

STRENGTH

A. Halt Clean 5×2 @75% of C&J (3sec pause at knee)
B. Back Squat 4×8 @70%
C. Push Jerk 5×2 @65% of C&J
2 Rounds: D1. 10 Wide Grip Pull-Ups; rest 60sec; D2. 10 HSPUs; Rest 90sec
E. Isometric Back Extenstion 2x30sec on GHD

Notes:
-Attempt to add 5-10# to each lift over last week

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.