The Foundry Union Station – CrossFit
Context
practice
Mobility
Coaches Choice
Strength
A: Hang Power Clean (6 x 3 )
6 sets x 3 reps
Work between 50-75% of HPC.
Focus on:
Full triple extension
Fast under the bar
Fast elbows.
On a 2 minute clock
Metcon
B: (18.03.29) (AMRAP – Reps)
4 rounds
:45 sec on/:15 sec off
a) Assault Bike
b)Farmer’s Carry 53/35/26# (40ft = 1 rep)
c) Sled Drag (facing sled) 135/90/45# (40ft = 1 rep)
d) plank (no score)
RX+ : 70/53#
16 minute total