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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

Context: Practice

Mobility: Hip

Strength

Snatch (7×1)

Strength: 7 x 1 Snatch – 5 of 14 (7 sets of 1 rep, same weight across, approximately 75 – 85%

Weighted Dips (7×3)

Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metcon

Swordfish Stew (Calories)

For calories rowed – 2 rounds

In 3 minutes:

8 hang power snatch (Health: 35lb American Kettlebell Swing / Athletic: 75lb* / Performance: 115lb)

8 overhead squats (Health: 35lb goblet squat, Athletic*/Performance: same)

Row for max Calories

3 min rest

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

Scaling Guide: 45 – 80 Calories.

Scale Up: 135/85lb barbell

Cash Out

Optional ‘Cash Out’: 100m farmer carry, 200m run, 3 rounds