The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
Strength
A: Hang Power Snatch (6 x 3 (@20X0))
6 sets x 3 reps (with 2 second control down)
On a 90 second clock.
Start at 50% of 1RM, increase weight as you progress.
Must keep tempo and speed of the lift.
Metcon
B: (17.11.08) Don’t stop the music (AMRAP – Rounds and Reps)
AMRAP 15
With a partner complete as many rounds as possible of :
3 power snatch (health: 45, athletic*: 65, performance: 95)
5* Toes to bar (health: sit ups, athletic: knees to chest)
12 Cal row (athletic*10 cal, health:8)
alternate every full round.
Scaling guideline: :45 sec – 1:15 per round
*Women’s Rx
Rx+ 115/75
Accessory
In class work
C: Shoulder External Rotation (2 x 10 @3010.)
https://www.youtube.com/watch?v=ywMi6AYUR_M
Use dumbbells or plates. Stay light and focus on quality movement.
Cash Out
Tabata Air Bike (8 x (:20 sec on/:10 sec off))