The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
Strength
Snatch (6×2)
Strength: 6 x 2 Snatch – 6 of 14 (6 sets of 2 reps, same weight across, approximately 75 – 85%
Weighted Dips (6×4)
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
Sheena is a Punk Rocker (AMRAP – Rounds and Reps)
Metabolic Conditioning: “Sheena is a Punk Rocker”
9 minute AMRAP
6 strict pull ups
100m bumper plate farmer carry (Health: 15lb / Athletic: 25lb*/ Performance: 45lb)
15 Russian kettlebell swing (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, about 2:15 per round.
Cash Out
Optional ‘Cash Out’ : 12 ring push ups, 200m run, 3 rounds