The Foundry Union Station – CrossFit
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
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)
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
3)Jump rope (singles)
choose a weight that allows you to work for the whole minute