The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 3 second pause at full extension (think of an ‘ab wheel’ on the rings).
Strength
7×2 Power Snatch – (7 sets of 2 reps, same weight across, approximately 75 – 85% of max snatch)
Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge)
Power Snatch (7 x 2)
Single Arm Half Kneeling DB/KB press (7 x 4)
Metcon
7 Spanish Angels (AMRAP – Reps)
5 minute AMReps (As many reps as possible)
Power Snatch (Health: 45lbs, Athletic: 65lbs*, Performance: 95lbs)
(OR “Isabell” 30 power snatches for time 95lb*/135lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20-50 reps
Cash Out
Optional ‘Cash Out’: 5 rounds of “Cindy”