The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

Coach’s Choice General warm up

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean and jerk, or do 3 reps on the minute for 7 minutes at 50-60%.


Snowcapped (Time)

For time. 4 Rounds.

7 Power clean (Health: 65lb / Athletic*: 105lb / Performance: 155lb)

40′ racked kettlebell lunge -one arm- (Health: 26lb / Athletic*: 35lb / Performance: 53lb)

40′ bear crawl

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

1 min rest

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

Scaling Guide: Scaling Guide: 11 – 16 min, about 3.5 min per round including the rests,

RX+ Scale up: 185/125lb power cleans and OH kb lunges