The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Hip
Strength
Front Box Squat
Strength: 7 x 1 Front BOX squat – 13 of 15 (7 sets of 1 rep, same weight across, approximately 80 – 90% of front squat).
Weighted Pull-ups
Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift)
Metcon
Cool Runnings (Time)
For time. 21-15-9
Power Clean (Health: 20lb db hang power clean, Athletic*: 75lb, Performance: 115 lb)
Thruster (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-11 minutes, about 3-5 min to finish through the 15 power cleans.
Cash Out
15 Russian kb swings, 25 Cal row, 4 min