Announcements
This year’s Foundry Murph Challenge will be held on Memorial Day, Monday, 5/29! We’ll start and finish at Printers Row. Stay after the workout for a BBQ and some good times. Mark your calendars and join us for a great workout and cause! See Facebook for more details.
*All regularly scheduled classes are cancelled that day!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Shoulder
Strength
Power Snatch (6 set x 3 reps)
6 x 3 Power Snatch – (6 sets of 3 reps, same weight across, approximately 90 – 100% of max power snatch)
Single Arm Half Kneeling DB/KB press (6 sets x 5 reps)
Super Set:
6 x 5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metcon
Legolas Greenleaf (AMRAP – Rounds and Reps)
6 minute AMRAP (as many rounds as possible)
8 KB Snatch (Health: 18lbs, Athletic*: 26lbs, Performance: 53lbs)
30’ Left Hand dumbbell Overhead Lunge (Same)
8 Right Hand dumbbell Power Snatch (Same)
30’ Right Hand dumbbell Overhead Lunge (Same)
100m Sprint
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2.5 – 5 rounds, about 1:45 per round
Run counts as 1 rep
Cash Out
Max rounds of “Cindy” in 5 min (use a weight vest if you’d like)