Announcements
– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm – Up (No Measure)
25 Jumping Jacks
3x
15 Kettlebell Swings Shoulder Height (35/26)
10 Air Squats – Hands On Top Of Head
5 Push-ups
Clean (9 x 1 Complex @ 65% +)
Complex:
– Clean Pull From Floor
– Hang Power Clean
– Hang Squat Clean
*Clean Pull should emphasize triple extension (ankle/knee/hip) with big shrug at top keeping bar close to body.
*Sets to be completed on a 1:30 Clock
*First set is at 65% of 1RM
*Build weight across working sets.
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
60 Double Unders
12 Cleans (135/95)
12 Burpees
REST 3
*DU sub is 20 attempts
*Yes, these are squat cleans that come from the ground every time and are caught in the bottom of a squat.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
40 Double Unders
8 Cleans (135/95)
8 Burpees
*DU sub is 15 attempts
*Yes, these are STILL squat cleans that come from the ground every time and are caught in the bottom of a squat.