The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Strength
Push Jerk (7 sets x 2 reps)
7 x 2 Push Jerk or Split Jerk – (7 sets of 2 reps, same weight across, approximately 70 – 80% of max jerk)
*Depending on your recovery from Murph work between 50-70%
Split Jerk (7 sets x 2 reps)
7 x 2 Push Jerk or Split Jerk – (7 sets of 2 reps, same weight across, approximately 70 – 80% of max jerk)
*Depending on your recovery from Murph work between 50-70%
KB/DB Split Squat (7 sets x 4 reps)
KB/DB Split Squat
Super Set: 7 x 4 DB/KB Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
Death by 8 Min aKBS (AMRAP – Rounds and Reps)
OTM 8
Every minute on the minute complete a round of American KBS. Rest the remaining time of the minute.
Min 1 – 10 kbs 53/35/26
Min 2- 12
Min 3 – 14
Min 4 – 16
Min 5- 18
Min 6 – 20
Min 7 – 22
Min 8 – 24
If you don’t complete the work within the minute. Rest that minute and start the next minute with 10 kbs.
score is total completed rounds and reps with the prescribed rep scheme.