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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.

https://youtu.be/xlHyy7LM4fM