The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Coaches’s Warm Up Choice
Strength
Strength: 7×1 Power Snatch – (7 sets of 1 rep, same weight across, approximately 75 – 85% of max snatch)
Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge)
Power Snatch (7 x 1)
Single Arm Half Kneeling DB/KB press (7 x 3)
Metcon
Loose Caboose (AMRAP – Reps)
3 rounds – AMReps (as many reps as possible)
1 min back squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)
1 min front rack dumbbell lunge step – R/L = 1 rep (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
1 min row (for calories)
OR
2 muscle cleans (65/95) and 2 burpees = 1 ‘rep
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 120 – 220 ‘reps’
Cash Out
Optional ‘Cash Out’ (4 mins):
-5 db squat cleans
-30 double unders