The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Shoulder
Strength
Push Jerk (8 sets x 1 rep)
8 x 1 Push Jerk or Split Jerk (8 sets of 1 rep, same weight across, approximately 75 – 85% of max jerk
Split Jerk (8 sets x 1 rep)
8 x 1 Push Jerk or Split Jerk – (8 sets of 1 rep, same weight across, approximately 75 – 85% of max jerk
KB/DB Split Squat (8 sets x 3 reps)
KB/DB Split Squat
Super Set: 8 x 3 Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
health: 45 lb and ring rows