Friday 12.09.16 (week 6/6)

The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Context: Practice

General Warm up: Coach led

Mobility: Hip

Strength

Strength:

7 x 1 Squat Clean –

(7 sets of 1 rep, same weight across, approximately 60-70% of max)

Super Set:

7 x 3 strict handstand push-up – or progression

(7 sets of 3 reps, “across,” scale to the same challenge)

Clean (7×1)

Handstand Push-ups (7×3 )

Metcon

Soft Tide (Time)

For time

40 lateral burpees over bar (or rower)

Row (Performance: 800m / Athletic*: 700m / Health: 600m)

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

Scaling Guide: Scaling Guide: 6 – 9 minutes, 3-4 min for the burpees and 3-4 min for the row.

Cash Out

Optional ‘Cash Out’: 5 toes to bar 200m run, 4 rounds