The Foundry Union Station – CrossFit
A: Hang Power Snatch (7 sets x 1 Complex)
7 sets x 1 complex:
1 high hang power snatch (pockets)
1 mid hang power snatch (above knee)
1 low hang power snatch (below knee)
Remember that each rep builds upon each other. Focus on quality movement.
Work around 50% of 1RM and keep the same weight for all sets.
B(a): Baseline (Time)
Baseline: Cap 10 min
40 Air Squats
30 Sit ups
20 Push up
10 Pull ups
B(b): Assault Baseline (Time)
For Time CAP 12 minutes
60 Cal. Assault Bike
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
If you have done Baseline multiple times or if your time is under 5 minutes. Then you have the option to try this new baseline.
Multiple heats will be needed today.