The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Mental Toughness
Mobility: Shoulder
Strength
Power Snatch (1RM)
1-1-1-1-1-1-1 Power Snatch (7 sets of 1 rep, increase weight with each set to max)
Metcon
Goose (Time)
For time
21 power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes.
Scale Up: 135/85lb bar
Cash Out
Optional ‘Cash Out’: 15 wall ball, 30 cal row, 2 rounds