8.6.19 - Tuesday | CrossFit 312

8.6.19 – Tuesday

SCHEDULE CHANGE

Coach Craig will not be able to coach strength at 6:30. If you are following the program please see below and feel free to use 6:30pm or other open gym hours to complete. Please be courteous of space and weights. Thanks for your cooperation!

101

SKILL/STRENGTH
HSPU Technique…
EMOMx9
M1: 5-10 HSPU
M2: 5 Box Jumps (30/24)
M3: Rest

METCON
Team of 3, 3RFT(each):
200m Run
15 Toes to Ring
*Relay Style

CROSSFIT

STRENGTH/SKILL
Every 2:30min for 3 Rounds:
15 HSPU + 30 Double Unders

METCON
Team of 3, 3RFT(each):
200m Run
15 Toes to Ring
*Relay Style

STRENGTH

OLY
Snatch 85%x 1 x 3sets
Clean and jerk 87% x 1 x 3 sets
Clean pull 90% x 2 x 3 sets
Back squat 70% x2, 75%x 2, 80%x 2

PL
Day 1
97% for percentage work
Next week will be max week

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.