312.566.7201

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Comments

Context: Practice

Warm-up

Mobility: Hip

Skill Practice Warm Up: Coaches’ warm up choice

Strength

Strength: 7×1 Power Snatch – (7 sets of 1 rep, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge).

Power Snatch (7×1)

Single Arm Half Kneeling DB/KB press (7×3)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Health: 45#, jumping CTB

Cash Out

200m run, 4 rounds of cindy, 200m run