The Foundry Union Station – CrossFit
Context
Practice
Mobility
Coaches Choice
Strength
A: Power Clean (8 x 1 complex)
Complex:
1 Power Clean + 1 Hang Power Clean + 1 Jerk
sets 1-4: Push Jerk
sets 5-8: Split Jerk
Work between 50-70% of 1RM.
Focus on Footwork and Speed during the turn over.
every 1:30 minutes.
Metcon
B: 19.05.08 (AMRAP – Reps)
2:30 minutes on/ 2:30 minutes off
x3
500 m row / 400 m row + MAX Shoulder to Overhead
Score is total reps accumulated.
RX: 155/105#
Athletic: 115#/ 85#
Fitness: 95#/65#
RX+: 1000 m AB/ 800m AB, 185#/125#
Accessory
3x
20 banded facepulls
10 hollow rocks
20 banded hammer curls
10 tuck ups