The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2-3 rounds in 12 minutes of:
20 jumping jacks
10 Spiderman stretch
20 mountain climbers
10 banded good mornings
20 calf raises
10 walking lunges
20 rkbs (light)
10 goblet squats
Equipment: KB and medium band
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
6 front rack lunges
12 deadlifts
24 bar hops
Barbell @ 135/95
RX+ is 155/115
Strength
Power Snatch (Snatch Complex x 8)
Snatch Complex every 1:30 for 8 sets
Odds >> 3 power snatches
Evens >> 1 power snatch + 2 OHS
Start at ~50-60% of power snatch and build by feel.
Looking for clean and fast movement.
FULL ROM during the OHS!