The Foundry Union Station – CrossFit
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
-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