The Foundry Union Station – CrossFit
Context
Competition
Strength
A: Deadlift (Technical 1RM or 3RM@1010)
25 minutes to find a new 1RM technical max.
If not comfortable with the 1RM, use a 3 RM instead.
Metcon
Skill Work
Kettlebell snatch work.
B: (18.04.16)KettleBell LP (Single Bell @+3, -2, 1/1, x10): Wk1 (AMRAP – Reps)
10 Minutes Set – Swing or Snatch
Hand switch every minute, goal is not to put the kettlebell down.
RX: 53/35/36#, Single arm KB russian swing
RX+:53/35 KB snatch
every time you place the KB down perform 3 burpees and rest :30 seconds
kB swing 10-20 reps per minute
kB snatch 10-15 reps per minute
Cash Out
EMOM 5
7/5 cals on Assault bike + AMRAP pull ups