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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Warm-up

Mobility: Hip (playlist video here)

Coach’s Choice General warm Up

Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.

Strength

Strength:

3-3-3-3-3 Front Squat

(5 sets of 3 reps, “strong effort” increasing weight to near max)

Super Set:

3-3-3-3-3 single arm KB shoulder press

(5 sets of 3 reps per side, increasing weight to max)

Front Squat (3RM)

KB SA Shoulder Press (5×3)

Start on your non-dominant side. Must complete the same weight on both sides in order to record the weight.

Foundry Open 11.1/14.1 (AMRAP – Rounds and Reps)

AMRAP (as many rounds as possible)

– Health: 8 min,

Performance/Athletic*: 10 min

30 double unders* (Novice: 15 attempts)

15 power snatches ** (Health: 35lbs, Athletic*: 55lbs, Performance: 75lbs)

*Women’s “Performance” weights and reps (Rx) – “Women’s bars” count as 35lbs in the Open.

Masters Men 55+: 65lbs, Masters Women 55+: 45lbs.

**Ground to overhead (clean and jerks) are allowed for today’s workout.

Scaling Guide: 3 – 8 rounds