1.8.19 - Tuesday | CrossFit 312

1.8.19 – Tuesday

STRENGTH
Deload Week
Squat 3×5 @ 87% of 5RM
BG Split HS 3×8 Each Leg
Goblet Squat 3×15 (Moderate Weight)
Ab Rollouts/Planks 3×10, rest 1 Min
*Lots of rest, water, food to get ready for next 6 week competition peak

101

SKILL/STRENGTH

Push Press Technique then
3×8 Push Press

METCON
On the 4:00 x 4 Rounds:
15/12 Calorie Assault Bike
10 Burpee Box Jump Overs (24/20)
10 KBS

CROSSFIT

SKILL/STRENGTH
2 Rounds:
90 Seconds to accumulate max Ring Muscle-ups; Rest 3 mins
60 Seconds to accumulate max Ring Muscle-ups; Rest 3 mins
30 Seconds to accumulate max Ring Muscle-ups; Rest 3 mins
*Scale to hardest ring variation (Hips to rings, Ring Kips, toes-to-rings)

METCON
On the 4:00 x 4 Rounds:
15/12 Calorie Assault Bike
10 Burpee Box Jump Overs (24/20)
10 KBS (70/55)
*Scale to finish under 3 minutes each round
*Score slowest round

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.