The Foundry Union Station, The Foundry Printers Row – CrossFit
Every 2 minutes for 10 minutes
3 rep Turkish get up on both sides.
Start with your weak side.
Building up in weight is optional but this is not a max out.
Followed by Coach led Snatch warm up (barbell or PVC)
Snatch (10 sets (technique/speed focus))
Full Snatch, 10 sets on a 2:30 clock
3x 3 @ 50%
3x 2 @ 55%
2x 2 @ 60%
2x 1 @ 65%
Do not go higher than the prescribed %. Challenge yourself to perform the best technique possible with speed and explosiveness while controlling the movement.
For time CAP 10
Overhead Squat 75/55
*200m run after each round