2.5.19 - Tuesday | CrossFit 312

2.5.19 – Tuesday

REMINDER
Please make sure to register for your class time and check in when you arrive. If you need to cancel please do so using the PushPress app (link here) or online in your member portal. Depending on space the coach may ask you to wait for the next class if you are not registered. Thanks for your cooperation.

101
SKILL/STRENGTH
Review metcon movements

METCON
Three sets for max reps of:
60 seconds of Wall Balls (20/14)
60 seconds of Kettlebell Swings (35/55)
60 seconds of Box Jumps (24/20)
60 seconds of Rowing (for Calories)
60 seconds of Double-Unders
Rest 60 seconds

CROSSFIT
SKILL/STRENGTH
Deadlift
5×5

METCON
Three sets for max reps of:
60 seconds of Wall Balls (20/14)
60 seconds of Kettlebell Swings (35/55)
60 seconds of Box Jumps (24/20)
60 seconds of Rowing (for Calories)
60 seconds of Double-Unders
Rest 60 seconds

STRENGTH

Bench Press (Reps/Sets)
4X1 @ 82%
3X1 @ 85%
2X1 @ 89%
1X1 @ 93%
6X2 @ 78%
FAILURE @ 78%
Accessory work (Sets/Reps)
Close Grip – 3 x 5
Front Raises – 4 x 8
DB Press – 4 x 8
Side Laterals – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs

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.