The Foundry Union Station – CrossFit
Context
Training
Mobility
Thoracic Spine
Strength
A: Power Snatch (1 x 1 )
12 minutes to build to a single power snatch with a 3 second pause just below knee.
B: Power Snatch (EMOM 7 X 3 )
Barbell cycling practice.
Every Minute On The Minute for 7 minutes.
Complete 3 touch and go power snatch @50% of 1RM.
C: Dips (Max set)
C: Ring Dips (Max set)
Metcon
D: (18.11.07) (AMRAP – Reps)
AMRAP 8 (As many reps as possible in 8 minutes)
2-4-6-8-10-12-14…..
burpee box jump overs
med ball ab mat sit ups
performance: 24″/20″, 20#/14#
athletic: 20″/12″, 14#/10#
fitness: step ups, 6#
RX+: medball ghd sit ups 20/14# + 30/24” burpee box jump over