10.6.18 - Saturday | CrossFit 312

10.6.18 – Saturday

8 a.m. – STRENGTH

A. Snatch 3×1 @95%
B. Back Squat 1×1 @90%, 2×3 at 25-40# less than set 1 (heavier than last week)
C. Snatch Grip Deadlift + 2 Low Hang Snatch Grip High Pulls 5×1 @90% (heavier than last week)
2 Rounds: D1. 5 Box Jump; rest 60sec D2. 5 Squat Jumps (light load); rest 60sec
SnDL + LH Sn GHP video

9 a.m. – 101/CROSSFIT

In teams of 2, For Time:
500-400-300-200-100m Row
6 Power Clean (155/105)
Then…
200m Run
30-25-20-15-10 Wall Balls (20/14)
Then…
30 Synchro Burpees

Notes: Athlete 1 will complete 500m while Athlete 2 completes 6 power cleans then switch (athlete 2 completes 500 while athlete 1 completes 6 PC). Continue in this fashion until all rounds are completed by both athletes. Athlete performing the power cleans may rest the remainder of time it takes rowing athlete.

10 a.m. – CROSSFIT

4RFT:
40 Wall Balls (20/14)
30cal Row
20 Burpees
10 Power Cleans (185/125)

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.