The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Hip
Skill Practice Warm Up: :30 sec hollow banded pull down / : 30 sec rest x 4.
Strength
Power Snatch (7 sets x 1 rep)
7×1 Power Snatch – (7 sets of 1 rep, same weight across, approximately 90 – 100% of max power snatch)
Single Arm Half Kneeling DB/KB press (7 sets x 3 reps)
Super Set:
(7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metcon
5 4 3 Row interval (Time)
Metabolic Conditioning: 5 4 3 Row Intervals
For time.
with a partner, complete
p1)500m row
p2)500 m row
p1)400 m row
p2)400 m row
p1)300 m row
p2)300 m row
Scaling guideline: 8-13 min
Cash Out
12 db snatches AHAP, 30s plank, 100m run