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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Context: Competition

Mobility: Shoulder

General Warm up: coach’s choice

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) jerk out of the rack or do 4 reps on the minute for 6 minutes with approx 50-60%.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Health: 75#

Scaling Guide: 6-14 minutes. About 2 min per round.

HEAVY DT (Time)

(from the Games)

5 Rounds for Time:

12 Deadlifts 205#/145#

9 Hang Power Cleans 205#/145#

6 Push Jerks 205#/145#
THIS IS RX+ ONLY

Cash Out

Optional ‘Cash Out’: 10 pull ups, 15 wall ball, 4 rounds