2.14.19 - Thursday | CrossFit 312

2.14.19 – Thursday

NEWS
The Reebok CrossFit Games Open® is fast approaching. Please read our post here and sign up! People who will be completing all 5 workouts and post their scores should also sign up for the CF312 Intramural Team Open. Please let us know if you have any questions. Also, please give Jevon a hug (virtual hugs and emojis accepted) as he is moving to St. Louis to pursue his career as a PA. He made 312 his home during his schooling and will be missed.

CROSSFIT/101
Rest/Makeup Day

SKILLS

SKILL
Jerk/Split Jerk Technique
EMOMx 12
M1: 5 Box Jump + Depth Drop
M2: 5 Jerk (Increasing load)
M3: Rest

METCON
AMRAP 7
3 Burpee Jumping Pull Up
6 Jerk (choose load for unbroken reps)
12 Air Squats

STRENGTH
Squat (Reps/Sets)
X 1 X 2 @ 80%
X 1 X 1 @ 85%
X 1 X 1 @ 90%
X 1 X 1 @ 95%
X 1 X 2 @ 100%
X 8 X 1 @ 52%
Accessory Work (Sets/Reps)
Leg ext or box squat 4×10
Leg curls 3×10
Rear fly 3×10
Reverse hypers 3×10

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.