6.9.18 - Saturday | CrossFit 312

6.9.18 – Saturday

NEWS

Today’s 9 a.m. class is open to friends and family! Bring a friend and enjoy a workout on us! (Please arrive 15 minutes early in order to sign a waiver and check in with the coach on duty.)

8 a.m. – STRENGTH

A. Snatch + OHS 5×2 @75% (of 1RM Snatch)
B. Sumo Deadlift 1×3 @75% (of 1RM DL), 2×5 @40-50# less than first set
C1. 8 Seated BB Strict Press; rest 90sec, C2. 10 Plyo Push-Ups; rest 90sec, x3
D1. 10 Widegrip Pull-Up Negatives @31X1; rest 90sec, D2. 10 Reverse DB Fly; rest 90sec, x3

Notes:
-Increase weights from last week

9 a.m. – 101/CROSSFIT

Teams of 3; AMRAP 25
200m run with Medball (20/14)
45 Wallballs (20/14)
45 Burpees
45 Box Jumps (24/20)
45 Push-Ups

Notes:
-Split reps evenly, one person working at a time

10 a.m. – CROSSFIT

2 RFT:
200 Double-unders
30 Deadlifts (225/155)
30 Push-ups
30 Sit-ups
Run 800m

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.