10.9.18 - Tuesday | CrossFit 312

10.9.18 – Tuesday

101

SKILL/STRENGTH
Toes to bar and Wallball technique

METCON
6 RFT:
8 Burpees
10 Toes to Bar
12 Wallballs (20/14)

CROSSFIT

SKILL/STRENGTH
A OTMx10 2 Thrusters (fast)
B. Alley Sprints x6

METCON
6 RFT:
8 Burpees
10 Toes to Bar
12 Wallballs (20/14)

STRENGTH

A. Snatch 6×1 @85% (>3-5# each week)
B. Power Clean + 3 Thrusters @65% (of C&J)
C. Back Squat 4×5 @72% (> 5-10# each week)
D1. 8/arm Single-Arm DB Row; rest 60sec; D2. 10 Glute Ham Raise (GHD or parnter assist); rest 90sec, x2

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.