The Foundry Union Station – CrossFit
A: Skill Development (Kipping Pull Ups -EMOM) (EMOM x 9)
Every Minute On The Minute for 9 minutes of Kipping Pull Ups
If you were able to maintain the kipping pull ups during the session last time (8/07) Then add a rep this week.
Still working on kipping pull ups?
Use this time to accumulate 10- 15 strict pulls as challenging as possible.
B: Shoulder Press (4 x 6 )
4 sets x 6 reps @ 1010
Work at 70-75-80-85% of 1 RM
C: (18.08.20) (AMRAP – Rounds and Reps)
10 SA DB hang power clean and Jerk (push press allowed)
20 ft SA overhead walking lunge (1 rep every 5 ft)
*switch sides every full round.
Health: Front Rack/ weight of choice.