The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Strength
Power Clean (4-4-4-3-3-3)
Strength: 3×4 and 3×3 power clean or pause power clean 2 of 12 (6 total sets across, 3 sets of 4 reps, and 3 sets of 3 reps at 70-80%)
Single Arm Half Kneeling DB/KB press (6-6-6-5-5-5)
Super Set: 3×6 and 3×5 half kneeing single arm dumbbell press (6 total sets across, 3 sets of 6 reps, and 3 sets of 5 reps at the same difficulty as the primary lift)
Metcon
Make Some Noise (Time)
For time – 4 rounds CAP 14
8 Jerks (Performance: 135lb / Athletic: 85lb / Health: 55lb)
8 Toes-to-bar
8 burpees over the bar
Scaling Guide: 8 – 12 min, about 2:40 per round. Scale Up (RX+): 4 bar muscle-ups instead of toes-to-bar
Cash Out
Optional ‘Cash Out’ : 16 suitcase lunge steps, 16 kb swings, 3 rounds,