Announcements
Saturday Schedule is as follows:
Union Station is CLOSED
Printers Row
9am>> Trodo Open/Team CrossFit
10am>> Barbell Club
11am>> Benchmark
12-2pm>> Open Gym
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2-3 rounds in 12 minutes:
5 inchworm w/ push up
5 Deadlifts
5 Hang power cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Table Tops
start at empty bar and increase weight if you want but do not go higher than 95#
Weightlifting
A: Clean (1 power clean + 1 hang squat clean)
10 minutes to build to a heavy complex
B: Clean (6x 1 complex )
Take 70-80% of [A] and maintain for OTM 6
Metcon
Metcon (Time)
For Time, CAP 15
21-15-9
Front Squats 135/95
Ring Dips
Scaling for dips is as follows…
– ring dips unassisted
– matador dips unassisted
– matador dips banded
– box/bench dips
– pushups