2.12.19- Tuesday | CrossFit 312

2.12.19- Tuesday

NEWS
Congratulations to our February 2019 Athlete of the Month, Christy Culp! Read more about Christy here

101

SKILL/STRENGTH
Power Snatch Technique…

METCON
In Teams of 2, 4 RFT (each)
10 Box Jump (24/20)
20 DB In-Line Lunge (50/35)
10 Box Jump (24/20)
*Alternate Rounds

CROSSFIT

SKILL/STRENGTH
5 Rounds (Increase weight every round):
1 Pause Snatch DL + 2 Snatch Pulls + 1 Power Snatch
*Pause at mid shin

METCON
In Teams of 2, 4 RFT (each)
10 Box Jump (24/20)
25ft DB OH Walking Lunge (50/35) (right)
25ft DB OH Walking Lunge (50/35) (left)
10 Box Jump (24/20)
*Alternate Rounds

STRENGTH
Bench Press (Reps/Sets)
3X1 @ 85%
2X2 @ 89%
1X1 @ 93%
1X1 @ 96%
4X2 @ 82%
FAILURE @ 82%
Accessory Work(Sets/Reps)

Close grip 3×5
Lateral raises 4×10
OH tri ext 4×10
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.