The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Strength
Power Clean (6×2)
Strength: 6 x 2 power clean 8 of 12 (6 sets of 2 reps at 80-90%, same weight with each set)
Single Arm Half Kneeling DB/KB press (6×4)
Super Set: 6 x 4 half kneeing single arm press (6 sets of 4 reps, same difficulty as the main lift)
Metcon
Sweet Dreams (AMRAP – Rounds and Reps)
7 minute AMRAP (as many rounds and reps as possible)
200 Meter Run
8 hang power snatch (Health: 35lb kb swing, Athletic: 65lb*, Performance: 95lb)
12 push-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 2 minutes per round.
Rx+ Scale Up: 85/135lb bar , ring push ups
Cash Out
5 min AMRPA of 10 ring rows,15 wall ball