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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Warm-up

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch plus OHS (80-90%) or do 3 reps on the minute at 50-60% for 6 min.

Strength

Strength: 6×3 Power Snatch – (6 sets of 3 reps, same weight across, approximately 75 – 85% of max power snatch)

Super Set: 6×5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge)

Power Snatch (6 x 3)

Single Arm Half Kneeling DB/KB press (6 x 5)

Metcon

Hail to the King (Time)

For time. 5 rounds

4 squat snatch (Health: 35lb power snatch + overhead squat / Athletic: 65lb*/ Performance: 95lb)

Ring dips (Health: 3 assisted dips / Athletic: 3*/ Performance: 6)

20′ lateral shuffle x 10 (5 round trips), 1 hand line touch each rep

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6 – 11 minutes, about 1.5 min per round. Scale Up: 135/85lb bar, 4/2 muscle ups instead of ring dips

Cash Out

Optional ‘Cash Out’ (3 rounds):

50m farmer carry,

15 burpees