The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Coach’s Choice General Warm Up
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat out of the rack or do 4 reps on the minute for 6 minutes with approx. 50-60%.
Metcon
Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Athletic: 35#lb, 65# power clean and 20″ box jump
Health: 26#kb, 45# power clean and 12″ box jump.
Scaling Guide: 19 – 26 min, about 3 min per round.
Heavy Wittman (Time)
For time – 7 rounds
15 kettlebell swing Athletic: 35lb* / Performance: 53lb
15 power cleans Athletic: 75 lbs/ Performance: 115 lbs
15 box jump (Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 19 – 26 min, about 3 min per round.
RX+