The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Strength
Front Box Squat (5×3)
Front BOX squat – 3 of 15 (5 sets of 3 reps, same weight across, approximately 50 – 60% of front squat).
Weighted Pull-ups (5×5)
Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metcon
Red Packard (Time)
For Time CAP 11
15 ‘high’ box jumps (Performance: 30”, Athletic*: 24”, Health: 20”)
10 squat snatches –
**power snatch to OHS is acceptable**(Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
15 clean and jerks (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes
Scale up RX+: 36/30″ Box
Cash Out
Optional ‘Cash Out’: 100m farmer carry, 20 wall ball, 5 minutes