The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
5 minutes to complete:
200m jog, then…
2 rounds:
5 burpees
5 wall squats
5 IYTA drills
Coach led barbell warmup…
2x
7 goodmornings
7 Push press/ push jerk behind the neck
7 OHS
2x
5 reps of 3 coach chosen drills
Weightlifting
Snatch (12x 1 @ 2:00 clock)
Full Snatch (squat)
Start at ~30-40% of 1RM and build to a heavy single
Snatch Pull (3x 2 @ 2:00 clock)
10% heavier than heaviest single you just hit
Metcon
Metcon (Time)
5 Rounds for Time, CAP 12
5 burpee over bar
5 deadlifts 155/115
45 double unders
Scale to 90 singles