The Foundry Union Station – CrossFit
Context
training
Mobility
coaches choice
Skill Work
3-5 minutes to work on Double Unders
Strength
A: Muscle Snatch (8 x 1 complex)
1 complex :
1 snatch deadlift
1 snatch high pull
1 below the knee MS
1 above the knee MS
1 Muscle Snatch
every 90 seconds.
The goal to work on positions.
Work at a weight that allows to move fast.
Metcon
B: Back in the old days (AMRAP – Rounds and Reps)
AMRAP 10
40 double unders
20 russian KB swings
10 ab mat sit ups
RX: 70#/53#
Athletic: 53#/35#, 20 single-double
Fitness: 35#/26#, 80 alternating singles
(unofficial scale up: heavier KB)