The Foundry Union Station – CrossFit
A: Clean (5 x 1 complex)
5 sets x 1 complex:
1 clean pull + 1 low hang clean (below the knee) + 1 clean.
The goal of the complex is to learn to pull the bar from the ground to the hips without letting it get away.
It is okay to drop reps within the complex.
Every 2 minutes.
Use this to warm up for first metcon.
Teams of 2 for the 2 metcon.
6 minute rest between metcons.
B: CF Team Series 2018 – Event 2 (Foundry Modified) (AMRAP – Reps)
20 synchronized squat cleans, 135/95 lb.
20 synchronized squat cleans, 185/105 lb.
20 synchronized squat cleans, 225/155 lb.
20 synchronized squat cleans, 95 / 65 lb.
20 synchronized squat cleans, 115 / 85 lb.
20 synchronized squat cleans, 135 / 95 lb.
20 synchronized squat cleans, 75 / 45 lb.
20 synchronized squat cleans, 95 / 55 lb.
20 synchronized squat cleans, 115 / 65 lb.
*note last completed set of 20 as a tie breaker. If team finishes all 60 cleans, write the completion time on the notes.
This workout begins with the athletes standing tall and the barbells resting on the floor. After the call of “3, 2, 1… go!” the athletes will begin their synchronized cleans, making sure to reach the bottom of the squat at the same time for each repetition to count.
C: CF Team Series 2018 – Event 1 (Foundry Modified) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
Synchronized Bar-facing burpees
Time cap: 7 minutes
After the call of “3, 2, 1… go!” the athletes will begin the bar facing burpees, with both athletes’ chests touching the floor at the same time. The workout ends once the clock reaches the 7-minute mark.
Every rep counts in this workout. The team’s score will be the total number of synchronized bar-facing burpees completed before the time cap. Each synchronized burpee will count as 1 completed rep.
Teams only use 1 bar.