The Foundry Printers Row, The Foundry Union Station – CrossFit
Context: Mental Toughness
Coaches choice general and specific warm up
Strength: 7×2 Power Snatch – (7 sets of 2 reps, same weight across, approximately 80 – 90% of max power snatch)
Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge).
Power Snatch (7 x 2)
Single Arm Half Kneeling DB/KB press (7 x 4)
American Graffiti (Distance)
In 11 minutes (for meters)
In teams of 2:
20 Power Clean & Jerks (Health: 65lb / Athletic*: 105lb / Performance: 155lb)
Row as far as possible
Record distance in meters
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 1000 – 2000m. Scale Up: 185/125
*only one person working at a time.
**In case of going solo, 6 minutes total to complete 10 C&J and row.
Optional ‘Cash Out’ (4 mintues):
-12 Russian Kb swings