6.12.18 - Tuesday | CrossFit 312

6.12.18 – Tuesday

NEWS

Congratulations to our June Athlete of the Month, Brian Germain.

Learn more about Brian

101

SKILL/STRENGTH
Double under and DB Snatch technique

METCON
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35)
10 Pull-Ups

CROSSFIT

SKILL/STRENGTH
A. CGBP 3,3,2,2,1,1 @30X0; rest 90s
B. AMRAP 5 Renegade Rows (50/35)

METCON
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35)
10 Pull-Ups

STRENGTH

A. Power Snatch + Snatch Grip BTN Push Press + Heaving Snatch Balance 5x(1+2+1) @65% of 1RM Snatch
B. Tempo Front Squat 4×3 @31X1 @70% of 1RM Front Squat
C. Bench Press 5×5 @20X1 @75% of 1RM Bench
D1. 10 GHD Sit-Up w/3sec Neg; rest 90sec D2. 10 Partner Glute Ham Raise; rest 90sec, x 3 Rounds

Note: target increases from 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.