The Foundry Union Station – CrossFit
Context
Training
Mobility
Strength
A: Clean and Jerk (Build to a heavy single)
Power or squat clean allowed today.
20 minutes for this section.
Suggested sets : 5-8 advance athletes, 10-12 intermediate, 15 beginners.
Think of this as prep work before for the metcon.
a: Power Clean and Jerk (Build to a heavy single)
Metcon
B: Mainsite (18.12.21) (18.12.27) (Time)
For time CAP 10
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
RX:
Men: 225 lb.
Women: 155 lb
Athletic:
Men: 185 lb
Women: 135 lb
Fitness:
Men: 135 lb
Women: 95 lb
Scaling
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.