The Foundry Union Station – CrossFit
Announcement
Registration for the next 6-Week JumpStart session is now open. Session begins 5/11 – M/W/TH @7:30pm. Invite your friends and family to try CrossFit in a fun, challenging program full of fellow newbies!
Context
Training
Mobility
Throacic spine
Strength
A: Power Snatch (3 x 5, 3 x 4, 2 x 3)
Every 90 seconds
Sets 1-3 x 5 touch and go reps
sets 4-6 x 4 touch and go reps
sets 7-8 x 3 touch and go reps
Start at 65% of 1RM and increase loading every time the rep scheme decreases.
Looking for fast and snappy power snatches.
Metcon
B: The Incredible Matt (Time)
For Time:
In 10 minutes:
4 rounds of:
12 SA DB squat snatch 50/35# (6/6)
7 Chest to Bar Pull Ups
In the remaining time accumulate Handstand Walking for distance.
Athletic: SA Kb squat clean, chin over the bar pull ups, accumulate handstand hold time.
Fitness: SA Kb squat clean, jumping chest to bar, accumulated plank time.
** every time you break HSW, HS or Plank complete 3 burpees.