11.6.18 - Tuesday | CrossFit 312

11.6.18 – Tuesday

NEWS

Today is election day – VOTE!!!

Also very important…
Strength Class Announcement
:
We’re starting a new four week Strength cycle focused on increasing the main Powerlifts: Squat, Bench and Deadlift. If you’re interested in participating in the cycle, and would like access to the programming document that helps generate your prescribed weights for each class, please reach out to Coach Craig at craiggarkie@gmail.com and he’ll provide access to the document. Let us know if you have any questions!

101

SKILL/STRENGTH
Clean & Jerk Technique…

METCON
AMRAP 10
10 Bar Muscle Ups
20 Push Ups
30 Pull Ups
40 Alt. DB Snatch (50/35)
50 Double Unders

CROSSFIT

SKILL/STRENGTH
Clean & Jerk 5×1 @90%

METCON
AMRAP 10
10 Bar Muscle Ups
20 Push Ups
30 Pull Ups
40 Alt. DB Snatch (50/35)
50 Double Unders

STRENGTH

A. Establish a 5RM Back Squat in 15min
B. Pause Squat 1×8 @65%
C. Belt Squats 2×10
3 Rounds: D1. 8/leg Weighted Lunges; rest 45sec D2. Partner Glute Ham Raise; rest 90sec

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.