5.8.18 - Tuesday | CrossFit 312

5.8.18 – Tuesday

NEWS

Congratulations to our May 2018 Athlete of the Month, Cory Bazany!

Learn more about Cory

101

SKILL/STRENGTH
Strict Press Technique, then…
3×6 Strict Press @30X1

METCON
For time, 2 Rounds:
250/200m Row
10 Kettlebell Swings (70/55)
10 Burpees
10 Kettlebell Swings (70/55)
10 Burpees
10 Kettlebell Swings (70/55)
250/200m Row
-Rest 10min-

CROSSFIT

SKILL/STRENGTH
A. 4-6 Seated BTN Press @31X1, x4, rest 2m
B1. 6-8 DB Bench Press @20X1 ; rest 45s
B2. Max Ring Push-Ups in 20sec; rest 45s
B3. Ring Row Hold 30-45sec; rest 90sec, x3

METCON
For time, 2 Rounds:
250/200m Row
10 Kettlebell Swings (70/55)
10 Burpees
10 Kettlebell Swings (70/55)
10 Burpees
10 Kettlebell Swings (70/55)
250/200m Row
-Rest 10min-

Notes:
-Start light on Behind the Neck press to feel the movement out
-Score both splits

STRENGTH

A. Clean & Jerk 5×1 @82% (increase from last week)
B. Back Squat 2×3 @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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