The Foundry Union Station – CrossFit

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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.