2.16.19 - Saturday | CrossFit 312

2.16.19 – Saturday

STRENGTH – 8a.m.
Bench Press (Reps/Sets)
X3X1 @ 87%
X2X1 @ 91%
X1X1 @ 95%
X1X1 @ 98%
X4X1 @ 84%
FAILURE @ 84%
Accessory Work (Light, Sets/Reps)
Close grip 3×10
Lateral raises 4×10
OH tri ext 4×10
Abs/hypers

101/CROSSFIT – 9a.m.

In Teams of 2, For Time:
OTM:
5 Burpees
Max Clean & Jerk (135/95) until you reach 50 reps

OTM:
10 Air Squats
Max Deadlift (185/135) until you reach 50 reps

OTM:
5 Burpees
Max Pull-ups until you reach 50 reps

*Both partners do the burpees/air squats
*Complete 50 total reps

CROSSFIT – 10a.m.

In Teams of 2, 5RFT
4 Ring Muscle Ups
40 Deadlift (185/135)
60 Double Unders

*One athlete works at a time
*Split reps evenly

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.