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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Warm-up

Mobility: Hip

Coach’s Choice General Warm Up

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

Metcon

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Athletic: 35#lb, 65# power clean and 20″ box jump

Health: 26#kb, 45# power clean and 12″ box jump.

Scaling Guide: 19 – 26 min, about 3 min per round.

Heavy Wittman (Time)

For time – 7 rounds

15 kettlebell swing Athletic: 35lb* / Performance: 53lb

15 power cleans Athletic: 75 lbs/ Performance: 115 lbs

15 box jump (Athletic*: 20” / Performance: 24”)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 19 – 26 min, about 3 min per round.
RX+