The Foundry Union Station – CrossFit
A: Power Clean (15 sets x 1 complex)
15 sets x 1 complex :
1 clean pull + 1 hang power clean + 1 power clean
Start at 50% and build each set. Once you reach a challenging weight that still allows for good mechanics, keep it there for the remaining of the sets.
(Most people will benefit to work around 70%-75% for most of these working sets. However, this is no a rule so feel free to explore, yet, no missed or ugly reps today.)
Donkey Kong (Time)
21-15-9 Reps for Time
American Kettlebell Swings
RX: 53#/35#, 24″/20″
Athletic: 44#/26#, 20″/12″
Health: 35#/18#, use a box height that allows for continuous
jumps or step ups
Accumulate 3 minutes of pinch, crush or finger holds.