The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on rope climbs and rope climb progressions


Snatch (5X3)

Strength: 5 x 3 Snatch – 13 of 14 (5 sets of 3 reps, same weight across, approximately 80 – 90%)

Weighted Ring Dip (5×5)

Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).


Burnt Rubber (Time)

For Time 12-9-6-3 reps

Power Snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)


GAME CHANGER: From minute 5 to minute 8 (‘Performance’ and only after you finish the rep scheme), row for Calories. Log your time and how many calories you got.

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

Scaling Guide: 3 – 8 minutes not including the ‘Game Changer’

Cash Out

Optional ‘Cash Out’ or Hypertrophy: 4 sets of 10-12 single arm bench in a super set with 12 db step ups (12 per leg)