7.5.18 - Thursday | CrossFit 312

7.5.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Bar Muscle Up Technique…

METCON
3 RFT:
200m Run
10 Box Jump Overs (24/20)
5 Bar Muscle Ups

STRENGTH

A. Power Snatch 1×1 @80%, 3×2 @15-20# less than the first set (increase from last week)
B. Split Jerk 4×2 @85% (of 1RM C&J) (increase from last week)
C. Deadlift 5×5 @70% (increase from last week)
D1. BB OH Walking Lunge (40% of BW), Rest 60sec; D2. 6/arm DB DB Muscle Snatch, rest 60sec; D3. Weighted Superman/Back Ext 45-60sec/10 reps; rest 60sec

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.