The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: hips
Strength
A: Hang Snatch (8 sets x 1 complex )
8 sets x 1 complex: 1 power snatch, 1 hang snatch, 1 full snatch.
Start at 60% of full snatch and increase weight each set. do not go to failure, get all reps in.
On a 2:30 clock or 20 minutes total.
Metcon
B: (17.11.22) Shin Scrapes (Time)
For Time CAP 16:
4 rounds
12 Box Jumps (health: 12-18″, Athletic*: 20″, performance: 24″)
9 Toes to Bar* (health: sit ups , Athletic: knees to chest)
6 Deadlift (health: 75 , Athletic*: 105, performance: 155)
3 Push Jerk (health: 75 , Athletic*: 105, performance: 155)
RX+ 185/125, 30″/24″ box
Accessory
C: Durante Core (Time)
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period.