7.10.18 - Tuesday | CrossFit 312

7.10.18 – Tuesday

101

SKILL/STRENGTH
Power Clean Technique then….
Power Clean 4×2

METCON
Team of 2, AMRAP 12
12 Burpees
9 Hang Power Clean (75/55)
200m Run
*partners alternate rounds

CROSSFIT

SKILL/STRENGTH
A.Clean Grip Banded Deadlift 3×5
B. Power Clean 4×2.1 (progressive)

METCON
Team of 2, AMRAP 12
12 Burpees
9 Hang Power Clean (115/85)
200m Run
*partners alternate rounds

STRENGTH

A. Hang Clean from Knee 5×1 @ increase from last week
B. Back Squat 1×3 @80%, 2×5 @35-45# less than first set
C. Bench Press 1×3 @85%, 4×3@20-30# less than first set
D. Pendlay Row 4×8

Note: Increase from last week on all lifts

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.