The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focusing on pull ups and chest to bar pull ups.
Strength
Snatch (7×1)
Strength: 7 x 1 Snatch – 8 of 14 (7 sets of 1 rep, same weight across, approximately 75 – 85%
Weighted Dips (7×3)
Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
(Health: 35lb hang muscle snatches / Athletic: 55lb* / Performance: 75lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 10 minutes.
Cash Out
Optional Hypertrophy: 3 sets of 10 single arm db bent over rows superset with 12 weighted step ups per leg