Announcements
– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2x
8 pvc pass throughs
8 back squat to mornings
8 sots press
8 OHS
Then, coach led barbell warm up for skill work
Snatch (6 x 1 Complex @ 65%)
Complex: 1x
First pull to knee (2s pause) + back to ground, then…
First pull to knee (2s pause) + hang snatch
*Sets to be completed on a 1:30 clock
*Maintain weight across all working sets.
*Working on First Pull to Hang position mechanics.
Hang Power Snatch (4 x 3 @ 65% +)
Complex:
2 x Hang Power Snatch
1 x Hang Squat Snatch
*Sets to be completed on a 1:30 clock
*First set is at the same weight of previous complex
*Build weight across working sets
Metcon (AMRAP – Reps)
Teams of 2 – AMRAP 18
20 Alternating Box Jumps
20 Alternating Medball Sit-ups (20/14)
EOM 5 Burpees