The Foundry Printers Row, The Foundry Union Station – CrossFit
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