The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What was the best part of your weekend?
Warm-up
Coach led barbell warm up: to include…
-review of positions
-squat
-shoulder to overhead
Clean and Jerk (8 x 1 )
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
*Build weight methodically
*If you hit a max before the eigth round; drop to 90% for remaining rounds
Clean (5 x 2)
*Sets to be completed on a 2:00 clock
*All sets to be completed at 75% of heaviest C&J
Metcon (Time)
5 Rounds For Time – CAP 9
15 – Kettlebell – Russian (53/35)
10 – Taters
5 – Toes-To-Bar
Rx+ 70/53