The Foundry Union Station – CrossFit
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