The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on Turkish Get ups. At least 4 per side.
Strength
Front Box Squat (6×2)
6 x 2 Front BOX squat – 11 of 15 (6 sets of 2 reps, same weight across, approximately 75 – 85% of front squat).
Weighted Pull-ups (6×4)
Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Health: power clean to front squat allowed. 55#
squat clean = 1 and jerk = 1
Cash Out
Optional ‘Cash Out’: 4 min max row or airdyne for calories