The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Perform 3 reps of the complex (Hang Squat Snatch to OHS or Hang power Snatch to OHS) on the minute for 6 minutes at 50-60%.
Strength
Strength: 6×3 Power Snatch – (6 sets of 3 reps, same weight across, approximately 80 – 90% of max power snatch)
Super Set: 6×5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge).
Power Snatch (6 x 3)
Single Arm Half Kneeling DB/KB press (6 x 5)
Metcon
Backhoe (Time)
5 rounds for time.
8 hang power cleans
(Health: 35b / Athletic: 65lb* / Performance: 95lb)
8 push press (same)
40 double unders (80 singles)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 10 min, about 2 min per round.
Scale Up: 115/80
Cash Out
Optional ‘Cash Out’ (3 rounds):
– 60s plank
– 30 cal row