The Foundry Printers Row, The Foundry Union Station – CrossFit
Pure Weightlifting Day!!!
A: Warm – Up (No Measure)
2x
20 Jumping Jacks
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Duck Walks – Fwd + Back
10 PVC Pass Throughs at bottom of squat
B: Warm – Up (No Measure)
Coach Lead Barbell Warm-up
Snatch (10 x 3 @70% +)
Odd Interval – Full Snatch
Even Interval – Hang Snatch
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
*Must hit same weight on both odd and even minute to add more weight.
Back Squat (5 x 5)
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
Back Squat (Max Set @ 80% of Heaviest Set of 5)
*Rest 2:00 after last set of 5
*Drop weight to 80% of heaviest set of 5
*Perform a max set of reps!!!!!