The Foundry Union Station – CrossFit



Context: Training

Mobility: hip/front rack

A: Hang Clean (5 sets x 1 complex)

5 sets of the Complex: power clean, hang squat clean and Squat Clean.

Start at 50% of Full Clean. The limiting factor will be the Hang clean.

Increase weight each round, however do not go to failure.

on a 2 min clock.


B: (17.11.29) Can’t miss a rep (MAP 5) (AMRAP – Rounds and Reps)

AMRAP 3/ rest 3 minutes

X 3

5 Heavy Snatch (health: 55, athletic*: 85, Performance: 135)

9 box jump overs ( health: 12-18″, athletic*: 20″, performance: 24″)

-Yes, these are full squat snatches.

(health: it is okay to power snatch to OHS)

Rx+ 155/95

Scaling guideline: 60 sec to 90 sec per round, 5-9 rounds.

These snatches should be no more than your 85% of your 1RM snatch. Pick up where you left off.

(15-18 minutes total time)



1)Front rack double kb carry

2)farmers carry

3)Jump rope (singles)

choose a weight that allows you to work for the whole minute