The Foundry Union Station – CrossFit

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Context

Practice

Mobility

Thoracic Mobility/ Ankles

Strength

A: Snatch (1 x 1)

10 sets x complex:

1-3

Hang Snatch + Snatch + Overhead Squat

4-6

Hang Snatch + Snatch

7-10

Snatch

Every 75 seconds

For sets 1-3 work between 50-60%

For sets 4-6 work between 60-75%

If previous sets were successful increase loading each set after 6. If the movement wasn’t technically proficient, don’t increase loading.

Metcon

B: 19.05.15 (Calories)

AMRAP 10

In Teams of 2

P1: Row for Calories

P2: 15 power snatch + 30 double unders

Partners switch based on completion of PS/DU.

Score is total calories accumulated.

RX: 75/55#

Athletic: 75/55#, 15 double unders

Fitness: 65#/45#, 60 single unders