9.11.18 - Tuesday | CrossFit 312

9.11.18 – Tuesday

NEWS

Congratulations to our September Athlete of the Month, Pedro Rivera!

Learn more about Pedro

101

SKILL/STRENGTH
Power Clean Technique

METCON
For time:
40 Wall Balls (20/14)
20 Power Cleans (135/95)
30 Wall Balls
15 Power Cleans
20 Wall Balls
10 Power Cleans
10 Wall Balls
5 Power Cleans

CROSSFIT

SKILL/STRENGTH
A. 1 Power Snatch + 1 Hang Snatch + 1 Power Snatch x3; r3m
B. DB Push Press 3×8 @40X1; r2:30

METCON
For time:
40 Wall Balls (20/14)
20 Power Cleans (135/95)
30 Wall Balls
15 Power Cleans
20 Wall Balls
10 Power Cleans
10 Wall Balls
5 Power Cleans

STRENGTH

A. Muscle Snatch into OHS 4×2 @55% (of Snatch) – No Hook, no feet
B. Power Clean from Knee 1×1 @80%, 2×2 @15-20# less than set 1
C. Back Squat 1×5 @70%, 3×5 @15-20# less than set 1
2 Rounds: D1. 10 Partner Glute Ham Raise; rest 60sec, D2. 6/leg DB Split Squats w/ Rear Foot Elevated; 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.