The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you had to give up a sense, what would it be and why?
Warm-up
2 rounds, 10 reps of each:
– air/wall squats
– pvc pass throughs
– OH squats
– snatch balance
– sots press
– duck walks
– band pull aparts (each level)
*add weight to OHS and Snatch Balance on second round (i.e. barbell)
Coach led barbell warmup
Weightlifting
3 Pos. Snatch (6×1 Complex)
Snatch From Floor, Hang, and Power
2:30 clock
-Snatch from the floor, below the knee, above the knee
-Start at 50%, build across all sets. If you max out before 6 rounds, drop down 10-20 pounds and maintain
-This is an UNBROKEN complex, and all snatches should be full squat
Metcon
Metcon (Time)
For Time, CAP 20
800m run
60 double unders
40 kb swings (US) 53/35
20 box jumps 24/20
400m run
30 double unders
20 kb swings
10 box jumps
*sub for double unders is 2x singles
**If you choose not to run because of the cold, the substitute is burpees (50 = 800m run, 30 = 400m run), and it will NOT count as Rx or RX+.