The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 12 minutes of:
8 wall squats
8 Spiderman stretch
8 pass throughs
8 good mornings
8 behind the neck shoulder press
8 OHS or Snatch balance
4 fast burpees
:30 sec couch stretch per leg
Equipment: pvc, empty bar, optional abmat for stretch.
Weightlifting
A: Snatch (Build to heavy 3-rep complex)
12:00
Power Snatch + OHS + Full Snatch
B: Snatch (8x (complex) @ 1:30 clock)
50-60% of [A]
Strength
Front Rack Lunge (4x 4 reps per leg @ 3:00 clock)
– Perform 4 reps on your WEAK leg first. Rest 30s. Perfrom 4 reps on your other leg.
– Build across the sets, but do not exceed 50% of you 1RM Front Squat