The Foundry Union Station – CrossFit

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Context

Training

Mobility

Hamstrings

Strength

A1: Deadlift (5-4-3-3-1 @30X1)

3 seconds down, explode up.

Start between 50-65% and as long as tempo plus technique are consistent.

Beginner athletes:

5 sets x 5 reps @3031 (3 down, 3 up)

A2: Weighted Pull-ups (5 x 3-5 @3010)

Work on your most challenging progression of strict pull ups.

Metcon

B: Auguste’s journey to Valhalla (Time)

For time CAP 14:

18 Deadlifts (RX: 135#/95#)(A:115#/85#) (F: 95#/65#)

15 Hang Power cleans

12 Burpee box jump over (24″/20″)

15 Deadlifts (RX: 135#/95#)(A:115#/85#) (F: 95#/65#)

12 Hang Power Cleans

9 Burpee box jump over

12 Deadlifts (RX: 155#/105#)(A:135#/95#) (F: 95#/65#)

9 Hang Power Cleans

6 Burpee box jump over

9 Deadlifts (RX: 155#/105#)(A:135#/95#) (F: 95#/65#)

6 Hang Power Cleans

3 Burpee box jump over

RX+:

1) 135#/95#

2) 155#/ 105#

3) 185#/ 125#

4) 205# / 145#