The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips and/or Front rack
Strength
A: Hang Clean (10 x complex )
Complex:
1 hang squat clean + 1 front squat + 1 push jerk
Every 90 seconds, build to a heavy complex.
Metcon
B: Crazy Cow – Foundry Modified (Time)
For Time:
60 DB hang clean and jerk
50 toes to bar
40 Thrusters
30 burpees box jump overs (24″/20″)
20 Clusters
RX: 50#/35#, 115#/80#
Athletic: 35#/20#, 95/65#
Fitness 20#/10-15#, 65#/45#
RX+: Crazy cow benchmark
RX+: Crazy Cow (Time)
For Time:
60 DB hang clean and jerk (70#/50#)
50 toes to bar
40 Thrusters (115#/80#)
30 burpees box jump overs (24″/20″)
20 Clusters (165#/110#)