The Foundry Printers Row, The Foundry Union Station – CrossFit
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