The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Strength
Power Clean (5×3)
Strength: 5 x 3 power clean or pause power clean 5 of 12 (5 sets of 3 reps at 75-85%, same weight with each set)
Single Arm Half Kneeling DB/KB press (5×5)
Super Set: 5 x 5 half kneeing single arm press
Metcon
Saw Red (AMRAP – Reps)
7 min AMReps (as many reps as possible in 7 minutes)
2, 4, 6, 8….
Chest-to-bar pull-up
hang power cleans (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
Thruster (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 60 – 126, finishing the 8s or finishing the 12s.
Scale Up: 75/115lb bar
Cash Out
3 sets of 12 banded hamstring curls superset with 8-12 strict chin ups