The Foundry Union Station – CrossFit
Context
Training
Skill Work
Mobility
Coaches choice
Max Kipping Pull Ups (Retest: number of max continuous kipping pull ups)
MAX rep of unbroken kipping Pull Ups
Metcon
A: (18.09.07) Hang Clean Ladder (part A) (Time)
For Time CAP 11
21 Hang Power Clean
63 double unders
15 hang Power clean
45 double unders
9 hang Power clean
27 double unders
Rx:
21-95/65#
15-115/75#
9- 135/95#
Athletic:
21-75/55#
15- 95/65#
9-115/75#
Health:
65#/45# for all sets
RX+:
21-115#/75#
15-135#/95#
9-155#/105#
At the 11 minute mark part “B” starts.
B: (18.09.07) part B (Weight)
As a continuation of “A”
At the 11 minute mark the athlete will have now 7 minutes to find a heavy clean complex:
1 clean (power or squat)
1 hang clean (power or squat)
1 Shoulder to Overhead
Complex must be completed unbroken in order to count.
*Although we want you to lift heavy, remember, great mechanics and good quality movement take priority.