9.8.18 - Saturday | CrossFit 312

9.8.18 – Saturday

8 a.m. – STRENGTH

A. Snatch (from below knee) 5×2 @75%
B. Back Squat 5×3% 75%
C. Clean Grip DL 4×3 @100% (of C&J)
3 Rounds: D1. 8/side Staggered Stance Good Morning; rest 45sec, D2. 10 Hanging Knee Raises; rest 45sec, D3. 30sec/side Bird Dog, rest 90sec

9 a.m. – 101/CROSSFIT

Teams of 3 for time:
400m Run
150 Wallballs (20/14)
120 Alternating DB Snatches (50/35)
90 Cals on Rower
60 Synchro Sit-ups
30 Synchro Burpees
400m Run
*Split reps as needed, run together

10 a.m. – CROSSFIT

Teams of 4 (in groups of 2), for max reps:
2 Rounds through each:
Pair 1: Max Power Cleans (185/135)
Pair 2: 6 Rounds of Mary (tagging in after each completed round)
Then..
2 Rounds through each:
Pair 1: 60/45 Cals Rowing (Athletes switch as needed)
Pair 2: Max Ring muscle-ups

Notes:
–One person working at a time
-Flip and repeat each workout so both teams complete each segment twice
–Each segment is capped at 5min, and the next segment will start on a 5min clock
-Pairs accumulate reps until other pair has completed the set amount of work listed
-Score as a team of 2

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.