The Foundry Union Station – CrossFit

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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)