The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-Up
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower.
Strength
Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1, working up to a max. NEW STRENGTH CYCLE TEST)
Power Snatch (1RM)
Metcon
Soft Top (The Foundry) (Time)
For time.
15 squat snatches (Health: 55lb squat cleans or power clean to front squat / Athletic: 75lb* / Performance: 115lb )
15 chest-to-bar pull-ups (Health: Band chest to bar pull up)
800m run
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 10 min. Scale Up: 135/85lb snatches
Cash Out
Optional ‘Cash Out’: (3 rounds)
5 db squat clean thrusters, 30 double unders