Wednesday 02.20.19

Wednesday 02.20.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityFront RackStrengthA: Hang Power Clean (5-4-3-3-2-2-1-1)Build to a heavy “technical” single rep. The goal is to find a challenging rep that still allows you to maintain...
Tuesday 02.19.19

Tuesday 02.19.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityhamstringsStrengthA1: Deadlift (5-5-4-4-3-3)Start at 50-60% and increase loading working on Touch and go repetititions. Increase loading each set.A2: Banded tricep extension (6...
Monday 02.18.19

Monday 02.18.19

The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityShouldersStrengthA1: Push Jerk (6-5-4-4-3-3)The goal of today is to practice touch and go repetitions. Start first set around 50-60% of 1RM and increase loading.A2: Skill...
Team WOD 02.16.19

Team WOD 02.16.19

The Foundry Union Station – CrossFitView Public Whiteboard(19.02.16) (Time)For Time: In teams of 2 Buy in: 2000 m row (switch every 250m) 60 Hang Power cleans (RX: 95/65#, athletic: 75/55#, fitness: 65#/45#) (Jumpstart: Russian KB swings) 50 Handstand Push Ups...
Friday 02.15.19

Friday 02.15.19

The Foundry Union Station – CrossFitView Public WhiteboardContextCompetition/ Mental ToughnessWarm-upTo include: Seated shoulder external rotation @ 3010 Standing shoulder external rotation https://youtu.be/YeF2Cw2FbCcMetconRX: CrossFit Games Open 17.1 (Time)For...