The Foundry Union Station – CrossFit
A: Turkish Get Up (3/3-2/2-1/1)
to be completed in warm ups.
B: Hang Power Snatch (5 x 1 complex)
5 sets x 1 complex:
1 snatch pull
1 hang power snatch
1 overhead squat.
(Optional: advanced athletes can perform hang snatch )
C: (18.10.24) (AMRAP – Reps)
2x Tabata (16 rounds of :20 on/:10 off)
Odds: Single Arm Overhead Squat ( https://youtu.be/fa_yJa2XwXk )
Evens: Double Unders
Choose a weight that will allow you to complete the full 20 seconds of SAOHS unbroken or with a really small rest. Form should not be compromised, however, reduction of ROM is allowed with a pause at the lower end. We want you to expose yourself to the movement.
Scale: jump rope to singles.
Scale up: Triple unders