The Foundry Union Station – CrossFit
A1: Split Jerk (5 x 3 @40X2)
5 sets x 3 rep @ 4 down, explode up, 2 sec hold on top.
Today is focus on practicing the split jerk mechanics. So stay light and snappy.
The eccentric (negative) happens after the recovery phase and once the feet are together.
Must show control before adding weight.
Work between 50-70% of 1RM.
A2: Seated Box Jump (5 Rounds for distance)
5 sets x 3 reps
Today is not about max height, it is about explosiveness and good landing mechanics.
rest about 5-10 seconds per rep (*this is not a metcon)
B: (18.06.06) Mod Sasquatch (Time)
3 rounds for time: (CAP 10)
15 Sumo Deadlift High Pull
15 Shoulder to Overhead