The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
CONTEXT: MENTAL TOUGHNESS
Warm-up
Coach’s Choice general warm up
Specific warm up:
2x
6 power snatch
3 burpee box jump over
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
*athletes who didn’t register for the open might use KBs 44#/26# for the snatch depending on the equipment available.
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
*Athletes who didn’t register for the open might use KBs 35#/18# for the power snatch depending on the equipment available.
17.1 Open Foundry (Health) (Time)
For Time
5 Alternating Dumbbell Snatches
8 Burpee Box Jump Overs
10 Alternating Dumbbell Snatches
8 Burpee Box Jump Overs
15 Alternating Dumbbell Snatches
8 Burpee Box Jump Overs
20 Alternating Dumbbell Snatches
8 Burpee Box Jump Overs
25 Alternating Dumbbell Snatches
8 Burpee Box Jump Overs
Time Cap: 20 minutes
Weight options: 26#/18# kb or 15#/10# db, 20″/12″ burpee box jump over