The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging push press (80-90%) out of the rack, or do 4 reps on the minute for 5 minutes (50-60%)


Smoke Two (Time)

For Time. 4 Rounds

8 hang power snatch (Health: 35lb kettlebell swing, Athletic: 65lb*, Performance: 95lb)

10 shoulder press (same)

12 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

600m run – OR 6 rounds of 20′ (6m) out and back ‘shuttle’ run (no line touch) x 3, 5 burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 20 – 28 min, about 6 min per round. Scale Up: 135/65lb bar.