The Foundry Union Station – CrossFit
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