The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Strength
Split Jerk (7×2)
Split Jerk – 13 of 13 (7 sets of 2 rep, approximately 100% or more of previous max jerk)
Push Jerk (7×2)
Push Jerk – 13 of 13 (7 sets of 2 rep, approximately 100% or more of previous max jerk)
KB/DB Split Squat (7×4)
KB/DB Split Squat
Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
Keel Shaper (AMRAP – Reps)
In 7 minutes (for Max Double unders)
Rope climb (Health: 6 lay downs, Athletic: 2 reps*, Performance: 3 reps)
then
15 power snatch (Health:55 / Athletic: 95lb*/ Performance: 135lb)
Max double unders (Health: count attempts)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 50 – 250 reps, about 60s for the rope climbs, and 2 min for the snatches.
Scale up: legless rope climbs and 105/155lb bar.