The Foundry Union Station – CrossFit
A: Snatch (5 x 1 complex: )
5 sets x 1 complex :
3 position pause snatch progression =
a) floor – knees- pockets-Muscle snatch
b) floor – knees- pockets-Power snatch
c) floor – knees- pockets-Power snatch + overhead squat
d) floor – knees- pockets-Squat Snatch
Start at 40% of Snatch and Build up to 65%.
The goal is to improve each part of the clean and building up to the full movement.
Every 3 minutes
B: Switch Gears (AMRAP – Reps)
As many reps as possible:
8 Rounds of :20 On / :10 Off:
of each movement
Kettlebell Swings (53/35/26)
Shuttle Sprints 20′
Be fast in transitions.
(16 minutes total)