11.3.18 - Saturday | CrossFit 312

11.3.18 – Saturday

8 a.m. – STRENGTH

A. Muscle Snatch 5×2 @55% (increase from last week)
B. Back Squat 1×3 @80%, 1×5 @15-35# less than Set 1 (increase from last week)
C. Clean Grip DL 1×3 @80% (of 1RM DL), 2×5 @65-90# less than Set 1 (increase from last week)
D1. 10 Yates Row; rest 60sec, D2. 10 Ring Dips; rest 60sec, x2

9 a.m. – 101/CROSSFIT

Teams of 4, for max rounds + reps:
AMRAP 15 (Pair 1)
12/9cal Row
10 Box Jump Overs (24/20)
8 Front Squats (115/85)

AMRAP 15 (Pair 2)
150m Run
10 (5/arm) DB Clean & Jerks (50/35)
8 Burpee Over DB

Notes:
-Pair begin on separate AMRAPs, and perform relay style with one person working at a time
-Pairs switch after 15min

10 a.m. – CROSSFIT

Teams of 3, AMRAP 18
10 Front Squats (185/135)
20 Pull-Ups
30 Deadlifts (185/135)
*One person rows at all time, switch on rower every 500/400m

Notes:
-Two people begin on the triplet, with one of them working at a time, the third person begins on the rower
-Score total rounds + reps on triplet

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.