The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)
Strength
Strength: 3-2-2-2-1-1-1-1 split jerk or push jerk (adjust weight with each set)
Push Jerk (3-2-2-2-1-1-1-1)
Split or push
Drop the clutch (Time)
In 6 minutes
1 jerk (Health: 55lb / Athletic: 73lb / Performance: 135lb)
1 (20′) shuttle run out and back, no line touch
2 jerks
2 round trip shuttle
3 jerks
3 round trip shuttle
etc
* Women’s “Performance” weights and reps (Rx)
Scaling Guide: 30 – 100 reps. Scale up: 155lbs/93lbs
Cash Out
Optional ‘Cash Out’ 4 mintues:
10 burpees,
10 toes to bar