The Foundry Union Station – CrossFit
Context
Practice
Mobility
Front rack/ Wrist
Strength
A: Hang Clean and Jerk (10 x 1 complex)
10 sets x 1 complex.
Complex:
Hang squat clean + Front Squat + jerk (split or push).
On a 2 minute clock.
Work between 50-75% of 1RM
The focus of today isn’t weight but rather speed from hang to squat.
Fast elbows and tall torso on the catch.
Also, focus on locking the arms fast during jerks.
Metcon
B: (18.08.09) MAP 4 (HPC/TTB/CALS) (4 Rounds for calories)
2 minutes on / 2 minutes off
X 4
(16 minutes total)
7 Hang Power Cleans
7 Toes to Bar
Row for calories remaining time
RX: 115#/75#
Athletic: 95#/65#
Health: 65#/45#
RX+: 155#/105#, Assault Bike Calories