The Foundry Union Station – CrossFit
Strength: 1-1-1-1-1-1-1 Snatch TEST (7 sets of 1 rep to max or new max!)
Weighted Dips (3RM)
OPTIONAL: After a good warm up, test your 3 rep weighted ring dip max.
Rusty Chrome (Time)
For time – 5 rounds
8 power snatch (Health: 45lb hang power snatch, Athletic: 85lb, Performance: 135lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8-15 minutes, about 2.5-3 min per round.
Scale Up: 105/155lb bar
3 sets of 15 banded tricep pushdown in a superset with 15 banded good mornings