The Foundry Union Station – CrossFit
Context
Training
Mobility
Front rack
Strength
A: Front Squat (5 x 2 @13X1)
5 sets x 2 reps @1 down, 3 second hold in the bottom.
Take 2-3 warm up sets (~50% of 1RM) then start building (~75% of 1RM)
Focus on driving up with the elbows and chest. Not with the hips.
B: (19.01.28) (Time)
For Time CAP 12
50 burpees
40 / 30 calories row
30 hang squat clean
RX: 115/80#
Athletic/Masters 40+: 95/65#
Fitness/Masters 50+:
75/55#
RX+: 135#/95#, assault bike.
The goal is constant fast movement. On the cleans no more than 3 sets.