12.5.18 - Wednesday | CrossFit 312

12.5.18 – Wednesday

101

SKILL/STRENGTH
Reveiw Metcon Movements

METCON
AMRAP 10
20 Shoulder to Overhead (115/85)
10 Burpee Over Bar
250m Row

-Rest 2min-

AMRAP 10
20 Hang Power Clean (115/85)
10 Burpee Pull-Ups
80 Double-Unders

Notes:
-Find 75% of max effort and maintain
-Bar height should be just above your reach for Burpee Pull-Ups
-Shoot for 2 sets on Barbell movements

CROSSFIT

SKILL/STRENGTH
No Skill/Strength
[Post Metcon Accessory Work]
10-12 Partner Glute Ham Raise (partner holds feet); rest 45sec
10-12 DB External Rotations @2020; rest 90sec, x3

METCON
AMRAP 10
20 StO (115/85)
10 Burpee Over Bar
250m Row

-Rest 2min-

AMRAP 10
20 HPC (115/85)
10 Burpee Pull-Ups
80 Double-Unders

Notes:
-Find 75% of max effort and maintain
-Bar height should be just above your reach for Burpee Pull-Ups
-Shoot for 2 sets on BB movements

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.