The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition


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%)


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


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