312.566.7201

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Training

Mobility

Front Rack

Strength

A: Hang Power Clean (5-4-3-3-2-2-1-1)

Build to a heavy “technical” single rep.

The goal is to find a challenging rep that still allows you to maintain sound form.

After the sets (1,3,5 and 7) complete 8-12 push ups.

After the sets (2,4,6 and 8) complete :10-:20 second ring support hold.

Metcon

B: (19.02.20) (Time)

5 rounds for time:

8 Toes To Bar

10 Hang Power cleans

RX: 95/65#

Athletic: 75/55# – knees to chest

Fitness: Russian KB swings – sit ups