4.13.19 - Saturday | CrossFit 312

4.13.19 – Saturday

STRENGTH 8am
Muscle snatch-Work up to heavy single
Snatch (60%x1, 65%x1, 70%x1)x3
Jerk- Max out for the day
Plate twists (standing) 3×10
Ball slams 3×15

CROSSFIT/101 9am
In Teams of 2, For Time:
50 Burpees (each)
-then-
12 Rounds (6 each):
4 Clean and Jerks (115/85)
8 Deadlifts (115/85)
12 Push-ups
-then-
30 Thrusters (115/85) (each)

*Athletes alternate rounds *One athlete working at a time

CROSSFIT 10am

In Teams of 2, For time:
10 Rounds (5 each):
5 Wall Balls (20/14)
3 HSPU
1 Snatch (155/110)
-then-
20 Rounds (10 each):
5 Pull-ups
10 Push-ups
15 Air Squats
-then-
10 Rounds (5 each):
5 Wall Balls (20/14)
3 HSPU
1 Clean and Jerk (155/110)

*Athletes alternate rounds *One athlete working at a time

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.