8.7.18 - Tuesday | CrossFit 312

8.7.18 – Tuesday

NEWS

Congratulations to our August Athlete of the Month, Cynthia Pierre!

Learn more about Cynthia

101

SKILL/STRENGTH
Sandbag toss and HSPU techniques

METCON
AMRAP 6
9/7 Cal AB
5 Sandbag OTS Tosses (100/70)

-rest 7min-

AMRAP 6
9/7 Cal Row
7 HSPUs

CROSSFIT

SKILL/STRENGTH
A1. Close Grip Bench Press 6-4-3-2; rest 45sec
A2. Wtd Strict Chin-Ups 4×4-6; rest 90sec

METCON
AMRAP 6
9/7 Cal AB
5 Sandbag OTS Tosses (100/70)

-rest 7min-

AMRAP 6
9/7 Cal Row
7 HSPUs

STRENGTH

​​A. Halt Clean 3×1 @85% (hold 2sec pause at knee, increase from last week)
B. Box Squats (TnG) 5×3 @60% (of 1RM Back Squat)
C. Snatch Grip DL 4×5 @60% (of 1RM DL)
D1. 10/side Standing Pavlov Press (w/ band); rest 60sec D2. 8 Medball V-Ups; rest 60sec D3. 50sec Superman Hold; rest 60sec, x3

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.