The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: shoulders/arms
Strength
A: 3 position Hang Power Clean (top down) (10 sets x 1 complex)
Hang Power Clean Complex
– 1 x high hang power clean
– 1 x mid hang power clean
– 1 x low hang power clean
On a 90 second clock. (15 minutes total)
use 65-75% of your hang power clean max and keep the same weight across.
Focus on :
a)Full Triple extension
b) Elbows up and back.
c) Fast elbows to catch the bar (fast turnover)
Metcon
B: (17.11.01) Rocky (AMRAP – Rounds and Reps)
AMRAP 14
40* Double Unders (Athletic: 20, Health: 8x( 4 singles + 1 DU or Attempt ))
20 sit ups
10 push ups (Athletic*: 8, health: 5 as strict as possible)
:30 sec rest
scaling guideline: about 2 minutes per round including rest.
Accessory
5 rounds:
1 min on bike/ 1 min off
get the same amount of calories every set.