The Foundry Printers Row, The Foundry Union Station – Extra Credit
Weightlifting
Snatch Balance + OHS
– 8 sets on a 1:30 clock
– All sets at 75% of 1RM Snatch
– Focus for Snatch Balance is speed under the bar
Snatch Balance + Overhead Squat
Gymnastics
5 Ring Dips (31×1) + 10 Hip Extensions
– Every 90 seconds (1:30 clock) for 9-12 minutes
– If you can’t support yourself on the rings for 10 seconds, perform this on a matador
– Scale with bands, but do not change the tempo
Metcon (AMRAP – Rounds)
31×1 specifies a tempo for the dips
– 3 second lowering, one second pause at bottom, explosive ascent, 1 second pause at top
Accessory
Double KB Overheading Walking Lunge (44/26)
– Accumulate 100 steps
Comments
HOW TO READ TEMPO:
– 1st number refers to lowering (eccentric) phase
– 2nd number refers to amount of time spent in bottom position
– 3rd number refers to ascending (concentric) phase
– 4th number refers to amount of time paused at the top