The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 min of double unders practice or if you are really good at them try triples.
Then 3 rounds of:
6 snatch grip deadlifts
6 upright rows
6 push jerk behind the neck
6 good mornings
6 front squats
Equipment: empty bar
Weightlifting
Power Snatch (8 rounds of 2 power snatches)
Each rep is as follows…
2s pause below the knee + power snatch + 2s negative from the hip to the ground.
1:15 clock
65% of 1RM
Metcon
Metcon (Time)
For Time, CAP 16
10-8-6-4-2 squat cleans
100-80-60-40-20 double unders
155/115
RX+ is 185/135
Scale dubs to 2x singles