The Foundry Union Station – CrossFit
A: Push Press (6 sets x 3 reps )
Work around 60-85% of 1RM. Reps should be challenging but not failing on reps and no push jerks.
Advance athletes: complete “a”
a: Snatch Grip Push Press (Behind Neck) (7 x 2-3 reps )
Should be pretty confortable dropping the bar behind reps. Use same guidelines as “A”
A2: Weighted Pull-ups (6 x 2-3 )
body weight pull up
Banded Pull Up
4 second Negatives.
B: (19.01.29) (AMRAP – Reps)
SA KB/DB Shoulder to Overhead (reps are completed in both arms)
Chest to bar pull ups
*At the end of each round 15 double unders
-Choose your own adventure. The weight should let you complete unbroken sets at least to the set of 10.
-Scaling: 10 Double unders or 30 single unders, chin over the bar pull up or ring rows.
Score is total number of reps completed. Not counting double unders.