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The Foundry Printers Row, The Foundry Union Station – CrossFit

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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”