The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Strength
Split Jerk (1×1)
3-2-2-2-1-1-1-1 split jerk (increase weight with each set to max)
Push Jerk (1×1)
3-2-2-2-1-1-1-1 push jerk (increase weight with each set to max)
Metcon
Beat to Quarters (AMRAP – Rounds and Reps)
In 9 minutes
Row (Health:800m / Athletic*: 1000m / Performance: 1200m)
then max rounds with the remaining time:
10 push press (Health:55lb / Athletic*: 85lb / Performance:135lb)
16 single arm overhead lunge (Health:18lb / Athletic*: 35lb / Performance: 53lb) (8 per side)
15 sit-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds
About 4.5 minutes for the row, and then 1:30 per round after.
Scale Up: 95/155 push press, 44/66 kb lunge
Cash Out
Optional ‘Cash Out’: 10 goblet squats, 10 Russian Kb swings, 5 burpees, 4 rounds.