9.25.18 - Tuesday | CrossFit 312

9.25.18 – Tuesday

101

SKILL/STRENGTH
Shoulder to Overhead Technique

METCON
“2223 Interval”
2 min ON, 1 min OFF (last round is 3min ON):
12 Toes to Bar
10/7 cal Row
Max StO (115/85)

Notes:
*Workout stop at 75 StO

CROSSFIT

SKILL/STRENGTH
A. Build to 85-90% PC
B. Build to 85-90% of Jerk

METCON
“2223 Interval”
2 min ON, 1 min OFF (last round is 3min ON):
12 Toes to Bar
10/7 cal Row
Max StO (115/85)

Notes:
*Workout stop at 75 StO

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.