The Foundry Union Station – CrossFit


Context: Practice

Mobility: Shouder/Tricep


A: Power Clean (7 x 3 )

Every minute for 7 minutes.

Complete 3 power cleans.

Focus on speed on the way up and lower the bar down while good back mechanics.

Start at 65%, optional build up but not more than 75% of 1RM

B: Clean Pull (3 x 2)

3 sets x 2 reps

Focus on:

-pushing knees back on the first pull

-staying over the bar

-full triple extension

On a 2 minute clock

@90-110% of 1RM


B: (17.11.15) Randy goes wild (Time)

For Time: CAP 17

5 rounds of

5* pull ups (athletic: 3, health: jumping pull ups)

10 Burpees over the bar

15 power snatch (health: 35#, athletic*:55#, performance: 75#)

RX+: CTB, 95/65


Accumulate 3 minutes of hollow hold

Accumulate 3 minutes of superman hold