Announcements
** Upcoming Events **
Breathing Workshop w/ Coach Adrian
– Sat 7/21 @ 10:30am:
– Learn to perform better in workouts and daily activities
– More info and Register: https://bit.ly/2zv3NAC
The Foundry Union Station – CrossFit
Context
Training
Mobility
Front Rack
Strength
A: Power Clean (10 x 2)
10 sets x 2 reps
First rep: lift off hold (pause 3 seconds just below the knee)
Second rep: no pause
EMOM 10
Work at 60-85% of 1RM
Metcon
B: (18.07.16) (Time)
5 rounds for Time (CAP 8):
5 Power cleans
5 high box jumps
10 sit ups
Rx: 115/75#, 30″/24″
Athletic: 95/65#,24″/20
Health: 65#/45#,challenging yet doable
RX+: 155/105
Scaling Guideline: 1-1:30 minutes per round. Cleans should be touch and go
Cash Out
3-4 rounds:
3-5 strict pull ups
8-12 bicep curls