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: Practice
Mobility: Shoulder
Strength
Push Jerk (8 sets x 1 rep)
8 x 1 Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 70%)
Split Jerk (8 sets x 1 rep)
8 x 1 Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 70%)
KB/DB Split Squat (8 sets x 3 reps)
KB/DB Split Squat
Super Set : (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metcon
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
100/65 Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Health: 35#, ring rows
Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s).
Cash Out
100m farmer carry, 15 wall ball, 4 minutes.