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The Foundry Printers Row, The Foundry Union Station – CrossFit

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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