The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk, or do 3 reps on the minute for 6 minutes (50-60%)
Metcon
Simple Man (AMRAP – Rounds and Reps)
AMRAP (as many rounds as possible in 18 minutes)
In 8 minutes –
10 clean and jerks (Health: 65lb / Athletic: 95lb* / Performance: 155lb)
Then max rounds with the remaining time:
6 Left, 6 right, single arm kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
6 goblet squats (same)
6 Burpees over bar
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2 min rest
Repeat whole cycle 1 more time (starting with the clean and jerks BUT start the AMRAP part where you left off on the last cycle.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8- 12 rounds, about 1:30 per round after the clean and jerks.
Scale Up: Kb hang snatches instead of swings and 10 burpee over bar