The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Hip
Strength
Snatch
Strength: 6 x 2 Snatch – 3 of 14 (6 sets of 2 rep, same weight across, approximately 70 – 80%
Weighted Ring Dip
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
Ickey Shuffle (Time)
For time. 5 rounds.
12 push press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
8 front squats (same)
10′ lateral shuffle, 5 round trips, touch line with one hand
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes, about 1.5 minutes per round.
Scale Up: 95/135lb bar
Cash Out
4 minute max cal row or airdyne