The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
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
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)
Metcon
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