The Foundry Union Station – CrossFit
Context
Practice
Mobility
Thoracic spine
Strength
A: Power Snatch (7 x 1 complex (4 reps))
7 sets x 1 complex:
Each complex has 4 reps. Stay light/moderate light (40-60%). The goal is to work on different positions of the snatch.
1) Power snatch
3 sec. pause below knee – above knee – pockets
2)Power snatch
3 sec. pause below knee – above knee
3)Power snatch
3 sec. pause below knee
4)Power snatch
no pause
Metcon
B: (19.01.15) (Calories)
AMRAP 12
In teams of 2
P1: Row for Calories
P2: 10 power snatch + 10 CTB pull ups
RX: 75#/55#
Athletic: 65#/45# + 8 pull ups
Fitness: 45#/35# (no dropping bars), 5 strict pull ups or 10 ring rows.
*you are looking to complete each round around :45 to 90 seconds of PS and PU. Switch happens based on couplet.
Remember no kipping pull ups with bands.
RX+: Assault bike calories