The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Ankle


Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat.


Silver Nova (Time)

“Silver Nova”

For time. 5 rounds

5 squat snatch (Health: 35lb power snatch plus overhead squat, Athletic: 65lb* / Performance: 95)

10 dumbbell hang power clean (Health: 20lb / Athletic: 30lb* / Performance: 45lb)

10 dumbbell push press (same)

50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)

1 minute rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 16 – 23 minutes, about 4 min per round (including the rest). Scale Up: 135/85lb bar, 50/35lb dbs.