The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A1: Push Jerk (6 sets x 5 reps )
6 sets x 5 reps
work between
60-70% of 1RM
Focus on speed under the bar.
A2: False Grip Ring Rows (6 sets x 4 reps @4014)
https://youtu.be/SezcLvuArY8
6 sets x 4 reps @4 down, 1 up, 4 second hold at the top.
Metcon
B: (18.09.17) (AMRAP – Rounds and Reps)
AMRAP 12
200 m run
14 SA DB Hang Power Clean and Jerk ( 7/7)
7 lateral burpee over db
RX: 50#/35#
Athletic: 35#/20#
Health: 10#
Finisher
3 rounds of:
10 hi/lo planks
12 hollow rocks
14 scissors kicks (R+L=1)
To be completed immediately after the metcon as a class.