The Foundry Union Station – CrossFit
Warm-up
Context: Practice
mobility: coaches choice
Strength
A: Power Clean (6 x 2 )
Every 2 minutes
1 power clean with 3 second pause below knee + 1 power clean.
Work between 50-75% of 1RM
Focus on pushing knees back, staying over the bar and keeping the bar close.
Metcon
B: (18.03.07) 3 Lil’ Jackies (Time)
CAP 18
3 Rounds for Time
400m row
16 Thrusters *45# (Athletic:35#, Health: 25#)
10* pull ups (athletic: 7, Health: Jumping Pull ups)
Rest the time it took you to complete the work.
*Women’s RX
Scaling guideline: 2-3 minutes per round, 10-16 minutes total
If you are not participating in the OPEN or if the score is not that important to you. Then you can complete the Benchmark “Jackie” and add it to the performance.
Jackie
1000 m row
50 Thrusters 45#
30 pull ups