Wednesday 07.17.19

Wednesday 07.17.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityCoaches ChoiceStrengthA: Power Snatch (10 min to build for B)MetconB: 19.07.17 (Time)For Time CAP 30: 800 m run 10 power snatches 450 m run 10 power snatches 350 m run 10 power...
Tuesday 07.16.19

Tuesday 07.16.19

The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityHipsStrengthA1: Back Squat (Find your Technical 1RM)A2: Powell raise (3 x 8 @3010 per side)https://www.youtube.com/watch?v=14qsSIPp0vg use small plates or dumbbells.MetconB:...
Monday 07.15.19

Monday 07.15.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: KB Push Press (4 x 12-10-8-8 @30X0)A2: Supine Bar Rows (4 x 8 @4040)A3: Handstand Walk (4 x 1 minute of practice)Progression: 2 wall walks Handstand hold...
Team WOD 07.13.19

Team WOD 07.13.19

The Foundry Union Station – CrossFitView Public WhiteboardDeathnote (team version) (Time)For Time: In teams of 2, only one person working at a time. 100 deadlifts 100 hang power cleans 100 front squats 100 push jerks RX: 135/95# *Athletic: 95/65# *Fitness:...
Friday 07.12.19

Friday 07.12.19

The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityFront RackStrengthA: Squat Clean (1 squat clean + 1 hang squat clean + 1 front squat)20 minutes to find a heavy complex for the dayMetconB: 19.07.12 (Time)For Time: 120 Double...