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The Foundry Union Station, The Foundry Printers Row – CrossFit

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CONTEXT: MENTAL TOUGHNESS

Warm-up

Coach’s Choice general warm up

Specific warm up:

2x

6 power snatch

3 burpee box jump over

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
*athletes who didn’t register for the open might use KBs 44#/26# for the snatch depending on the equipment available.

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
*Athletes who didn’t register for the open might use KBs 35#/18# for the power snatch depending on the equipment available.

17.1 Open Foundry (Health) (Time)

For Time

5 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

10 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

15 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

20 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

25 Alternating Dumbbell Snatches

8 Burpee Box Jump Overs

Time Cap: 20 minutes

Weight options: 26#/18# kb or 15#/10# db, 20″/12″ burpee box jump over