The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Hip
Strength
Snatch
Strength: 5 x 3 Snatch – 1 of 14 (5 sets of 3 reps, same weight across, approximately 65 – 75%).
Weighted Ring Dip
Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metcon
Dark Weather (Time)
For time – 4 rounds
7 hang power snatch (Performance: 95lb / Athletic: 65lb * / Health: 35lb)
7 Overhead Squat (same)
14 Box jump (Performance: 24” / Athletic*: 20” / Health: 12”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 min, about 1:45 per round. Scale Up: 115/75lb
Cash Out
100m farmer carry, 15 wall ball, 5 minutes