5.12.18 - Saturday | CrossFit 312

5.12.18 – Saturday

8 a.m. – STRENGTH

A. Power Clean 1×1 @80%, 2×2 @15-25# less than 80% (increase from last week)
B. BTN Split Jerk 3×1 @90% (of C&J)
C. Back Squat 4×2 @85%
2 Rounds: D1. 10/side Staggered Stance Good Mornings; rest 45s; D2. 5 Seated Box Jumps; Rest 90sec
2 Rounds: E1. 30sec Hollow Hold; rest 45s; E2. 6/leg Dead Bugs; rest 45sec E3. 40sec Superman; Rest 90sec

9 a.m. – 101/CROSSFIT

Teams of 2, 7 Rounds of 3:00 Work / 1:00 Rest, for max reps:
40/34 Cal Row
40 Wall Balls (20/14)
30 Clean & Jerks (135/95)
30 T2B
20 Front Squats (135/95)
20 Burpee Facing Bar

Notes:
-One person working at a time within the 3min window, both teammates rest together during the 1min break
-Pick up where you left off each round
-Stagger start heats if necessary for rowers

10 a.m. – CROSSFIT

Team “Linda”
Teams of 3, for time:
10-9-8-7-6-5-4-3-2-1
Deadlift (255/190)
Bench Press (165/115)
Squat Clean (135/95)

Notes:
-Each teammate starts a different barbell and the entire team rotates to another barbell once it’s been cleared by the team – everyone does all the reps (e.g. T1 does 10 DL while T2 does 10 BP and T3 does 10 Cleans, then T1 does 10 BP, etc.)
-When benching, please err on the side of requesting a spot from your teammate during your sets (do not clip the benching barbells)

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.