2.7.19 - Thursday | CrossFit 312

2.7.19 – Thursday

CROSSFIT/101

Rest/Make-up Day

SKILLS

Kettlebell Skill Session

Swing, Turkish get up, Single-arm snatch

METCON

For Time:
75 KBS (70/55)
*Every minute perform 3 burpees over KB

STRENGTH
Back Squat (Reps/Sets)
2 X 3 @ 80%
1 X 1 @ 85%
1 X 1 @ 90%
1 X 2 @ 95%
8 X 1 @ 52%
Accessory Work (Sets/Reps)
Good Morning – 3 x 6
Leg Press – Heavy – 4 x 10
Leg Ext. – 3 x 10
Leg Curls – 3 x 10
Pull-Ups – 3 x Failure (PullDown – 2 x 10 reg, cg, wg)
Seated Row – 4 x 10
Rear Fly – 3 x 15
Reverse Hypers – 3 x 10
Calves – 3 x 20

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.