The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Context: Competition


Mobility: Shoulder

Skill Practice Warm Up: Coaches’ warm-up choice of the day


Strength: 7×1 Power Snatch – (7 sets of 1 rep, same weight across, approximately 80 – 90% of max power snatch)

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge)

Power Snatch (7 x 1)

Single Arm Half Kneeling DB/KB press (7 x 3)


Broken Capstan (AMRAP – Rounds)

In 7 minutes

Rope climb (Health: 6 lay downs or 10 rope assisted pull ups, Athletic: 2 reps*, Performance: 3 reps)

then max rounds:

10 deadlifts (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

5 jerks (same)

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

Scaling Guide: 6 – 10 rounds, about 60s for the rope climbs, and 0:45 per round after. Scale Up: 155/105)

Cash Out

Optional ‘Cash Out’ (4 mins):

-10 toes to bar

-15 wall ball