The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is the biggest “gain” or accomplishment you’ve made since starting at The Foundry (gym or personal)?
Warm-up
Coach led barbell warm up to include at least…
-positions (high hang, low hang, floor)
-jerk review/drills
-squats
Clean and Jerk (7 x 2 + 1)
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
Clean (7 x 1 Complex)
Complex is….
3-Position Clean – Top-Down
1x High Hang Clean
1x Below Knee Hang Clean
1x Clean
*Sets to be completed on a 2:00 clock
*Sets to be completed between 65-70% of 1RM
*Yes, these are all squat cleans
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 – Air Squats
15 – Sit-ups
10 – Burpees