The Foundry Union Station – CrossFit
Context
De-load Week
Training
Mobility
coaches choice
Strength
A: Power Clean (8 x complex)
Work between 40-50% of 1RM
complex:
3 position clean (bottom-up)
1)4 second first pull – pause below knee – Power clean
2)6 second to hang – pause above knee – power clean
3)8 second to pockets – pause at hip – power clean
4) power clean
Every 2:00 minutes
Metcon
B: 19.03.27 (Time)
For Time:
6 rounds
6 Hang power cleans
6 burpees over bar
6 ring rows
RX: 95#/65#
Athletic: 75#/55#
Fitness: 65#/45#
-Ring rows RX: Feet under anchor point, full extension of the arm and ring to the chest.
– Lateral burpees