The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Shoulder
Strength
Push Jerk
7 x 2 Push Jerk – 8 of 13 (7 sets of 2 reps, same weight across, approximately 80 – 90% of max jerk)
Split Jerk
7 x 2 Split Jerk – 8 of 13 (7 sets of 2 reps, same weight across, approximately 80 – 90% of max jerk)
KB/DB Split Squat
KB/DB Split Squat
7 x 4 Dumbbell Split Squat (7sets of 4 reps, “across,” scale to the same challenge as the main lift)
Metcon
Baseline (Time)
Baseline: Cap 10 min
500m Row
40 Air Squats
30 Sit ups
20 Push up
10 Pull ups
Cash Out
15 Russian kb swings, 200m run, 3 rounds