The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Do you have any holiday traditions? What are they?
Warm-up
12-9-6
band pull aparts (eye, chest, hip)
banded good mornings
wall squats
hi/low plank
kb swings
Weightlifting
Power Clean (9×2)
Sets 1-3 @ 65-70%
Sets 4-6 @ 75-80%
Sets 7-9 @ 85% +
Metcon
Metcon (2 Rounds for reps)
6 Rounds: 30s work, 1:00 rest
Max UNBROKEN hang snatches 95/65*
Score is highest reps and lowest reps
*RX+ is 115/85
We are looking for HIGH level repeatability. Short bursts of high effort level followed by two times as much rest.