The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
General Warm up: Coach’s Choice
Skill Practice Warm Up: Each minute on the minute for 4 minutes perform 40s of jump rope or double unders.
Strength
Strength: 6 x 2 Squat Clean
(6 sets of 2 reps, same weight across, approximately 95% – or over previous max if possible!)
Super Set:
6 x 4 Strict HSPU (or progressions)
(6 sets of 4 reps, “across,” scale to the same challenge)
Clean (6×2)
Handstand Push-ups (6×4)
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Health : 65#
Scaling Guide: 3-5 Rounds (40-90 reps),
CrossFit Games Open 13.4 – HEAVY (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of :
3 clean and jerks 155#/105#
3 toes-to-bar
6 clean and jerks
6 toes-to-bar
9 clean and jerks
9 toes-to-bar
12 clean and jerks
12 toes-to-bar
Etc. (Keep going up in the same pattern until the time runs out).
RX+ ONLY