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The Foundry Printers Row, The Foundry Union Station – CrossFit

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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