The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Shoulders
Strength
A: Weighted Pull-ups (1RM)
10 minutes to find a 1RM strict weighted pull up.
Scale: use the least amount of assistance from bands or lower angle in ring rows
Metcon
B: (18.01.29) 17.3 ish (AMRAP – Rounds and Reps)
24 Min AMRAP
*if all the work is completed before the 24 minute mark score all rounds (18 rounds) and time.
complete:
3 rounds of:
6 chest-to-bar pull-ups
6 snatches
(95# / 65#)(75#/55#)(45#/35#)
Then,
3 rounds of:
7 chest-to-bar pull-ups
5 snatches
(135# / 95#)(95#/65#)(75#/55#)
then
complete 3 rounds of:
8 chest-to-bar pull-ups
4 snatches
(155# / 105#)(115#/75#)(95#/65#)
then
complete 3 rounds of:
9 chest-to-bar pull-ups
3 snatches
(185# / 135#)(135#/95#)(115#/75#)
then
complete 3 rounds of:
10 chest-to-bar pull-ups
2 snatches
(225# / 155#)(155#/105#)(135#/95#)
complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch
(245# / 175#)(185#/135#)(155#/105#)
*if you reach a weight that is not longer doable, write it on the notes and go back to a more repeatable weight.
Athletic: Kipping chin over the bar pull ups.
Health: Jumping chest to bar pull ups
NO Bands