The Foundry Union Station – CrossFit

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Context

Practice.

Tomorrow’s metcon will include C&J so the goal today is to practice your “Jerks” without fatigue, focus on positions (dip, drive, dip, full triple extension, etc.)

Mobility

Overhead

Skill Work

5-8 minutes for Double unders skill practice.

Strength

Push Jerk or Split Jerk allowed.

A: Split Jerk (16 x 1 )

Review Split Jerk Technique as a class.

Work around your 60-70% of 1RM.

A: Push Jerk (16 x 1 )

Metcon

B: (19.01.08) (AMRAP – Rounds and Reps)

AMRAP 8

10 sit ups

15 air squats

20 double unders

If you don’t have double unders, today is a great day to try some in a workout.

Athletic: 10 double unders

Fitness: 30 singles