5.15.18 - Tuesday | CrossFit 312

5.15.18 – Tuesday

101

SKILL/STRENGTH
Overhead Squat Technique

METCON
Teams of 2, 3 Rounds of AMRAP 3:

Round 1
18 Burpee Box Jump Overs (24/20)
18 Overhead Squats (95/65)
Max Cals on Rower in remaining time

-Rest 3min-

Round 2
15 BBxJO
15 OHS (115/85)
Max Cals on Rower in remaining time

-Rest 3min-

Round 3
12 BBxJO
12 OHS (135/95)
Max Cals on Rower in remaining time

Notes:
-Partners alternate 3min AMRAPs, Partner 1 works for all 3min while Partner 2 is resting, and vice versa

CROSSFIT

SKILL/STRENGTH
Back Squat 5×2 @20X1; rest 3min
B1. 4-6/leg Deficit Reverse Lunge (KBs in Front Rack, 4-6” deficit); rest 45sec
B2. 30-45sec Hollow Hold (weight with plate/db overhead and between legs); rest 90sec, x3

METCON
Teams of 2, 3 Rounds of AMRAP 3:

Round 1
18 Burpee Box Jump Overs (24/20)
18 Overhead Squats (95/65)
Max Cals on Rower in remaining time

-Rest 3min-

Round 2
15 BBxJO
15 OHS (115/85)
Max Cals on Rower in remaining time

-Rest 3min-

Round 3
12 BBxJO
12 OHS (135/95)
Max Cals on Rower in remaining time

Notes:
-Partners alternate 3min AMRAPs, Partner 1 works for all 3min while Partner 2 is resting, and vice versa

STRENGTH

A. Clean & Jerk 5×1 @82% (increase from last week)
B. Back Squat 1×3 @80% (increase from last week)
C. Deadlift 4×5 @70% (increase from last week)
2 Rounds
D1. 10/side Unilateral KB Sit-Up; rest 60sec
D2. 60sec Plank Reach Out Hold; rest 60sec
D3. 10 Back Extenstions (weight if necessary); Rest 60sec

CrossFit 312 - Author

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