The Foundry Union Station – CrossFit
Context
Training
Mobility
Overhead
Strength
A: Snatch (10 x 1 )
Sets 1-3
Snatch w/ 3 seconds pause at hang
Sets 4-6
Snatch Pull + Hang snatch
Sets 7-10
Snatch
– build to a heavy single.
Metcon
B: Don’t stop believing (5 Rounds for reps)
AMRAP
Every 4 minutes x 5
(2 minutes on/ 2 minutes off)
1)
18/15 calories row
6 strict pull up
AMRAP snatch
RX: 95/65#
Athletic: 75/55#
Fitness: 65/45#
2)
18/15 calories row
6 strict pull up
AMRAP snatch
RX: 115 / 85#
Athletic: 95/65#
Fitness: 75/55#
3)
18/15 calories row
6 strict pull up
AMRAP snatch
RX: 135/95#
Athletic: 95/65#
Fitness: 75/55#
4)
18/15 calories row
6 strict pull up
AMRAP snatch
RX: 155/105#
Athletic: 95/65#
Fitness: 75/55#
5)
18/15 calories row
6 strict pull up
AMRAP snatch
RX: 155/105#
Athletic: 95/65#
Fitness: 95/65#
Athletic = Masters 40+
Fitness = Masters 50+
RX+:
115#/85#
135#/95#
155#/105#
185#/ 125#
205# / 145#
Power snatch or squat snatch allowed
Score all reps including row and pull ups.