Announcements
This year’s Foundry Murph Challenge will be held on Memorial Day, Monday, 5/29! We’ll start and finish at Printers Row. Stay after the workout for a BBQ and some good times. Mark your calendars and join us for a great workout and cause!
*See Facebook for more details.
The Foundry Printers Row, The Foundry Union Station – CrossFit
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Context: Mental Toughness
Warm-up
Mobility: Shoulder
Skill Practice Warm Up: 3 rounds of Cindy, tagging a partner in after each round.
Strength
Strength: 7×2 Power Snatch – (7 sets of 2 reps, same weight across, approximately 90 – 100% of max power snatch)
Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge).
Power Snatch (7 x 2)
Single Arm Half Kneeling DB/KB press (7 x 4)
Metcon
Eleanor (AMRAP – Rounds and Reps)
6 minute AMRAP (as many rounds for time)
8 Deadlift (Health: 55lb / Athletic: 95lb* / Performance: 135lb)
6 Hang Power cleans (same)
4 Overhead squat (same/same/front squat)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3.5-7 rounds, about 1:15 per round. Scale Up: 155 lbs / 105 lbs
Cash Out
Optional ‘Cash Out’ 4 minutes:
max calorie row or airbike