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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds. (To be included in general warm up)

Strength

Snatch (5×3)

Strength: 5 x 3 Snatch – 7 of 14 (5 sets of 3 reps, same weight across, approximately 75 – 85%

Weighted Dips (5×5)

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

Thriller (Time)

For time. 3 rounds

10 power snatch (Health: 45lb / Athletic: 75lb* / Performance: 115lb)

12 kipping pull-ups

200m run

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

Scaling Guide: 5 – 9 minutes, about 2.5 min per round.

Scale Up: 85/135lb power snatch and chest to bar pull ups.

Cash Out

Optional ‘Cash Out’ : 16 suitcase lunge steps, 400m row, 3 rounds,