The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.


Strength: 7×1 Power Snatch – (7 sets of 1 rep, same weight across, approximately 65 – 75% of max snatch)

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge)

Power Snatch (7 x 1)

Single Arm Half Kneeling DB/KB press (7 x 3)


Atlas Rise (Time)

For time. 3 rounds

15 Hang Power Cleans (Health: 55lb / Athletic*: 95lbs / Performance: 135lb)

15 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4 – 9 min, about 2 min per round

Cash Out

Optional ‘Cash Out’: 60s plank, 50 double unders, 4 rounds