The Foundry Union Station – CrossFit
Context
Training
Mobility
Front Rack
Strength
A: Hang Clean (15 x 1)
1 hang clean + front squat.
Work between 50-75% of 1RM.
Increase loading for the first 8 sets then use the same weight for the last 7 sets.
The goal is challenging great reps. Focus on technique under loading.
Metcon
B: (18.11.28) (AMRAP – Rounds and Reps)
AMRAP 15
6 pull ups
9 hang power clean
12 lateral burpees over the bar
RX: 95/65
Athletic: 75/55
Fitness: American kb swings/ ring rows