The Foundry Union Station – CrossFit
Context
Training
Mobility
Front Rack
Strength
A: Clean (7 sets x 1 complex of 3 position clean)
7 sets x 1 complex.
Complex: high hang , low hang (below knee) and from the ground.
Work at a weight that challenges you to get under the bar. ( suggested % 70-85% of 1RM)
Metcon
B: (18.12.12) (AMRAP – Reps)
As many reps as possible in 10 minutes (AMRAP 10)
50-40-30-20-10
Medball Cleans 20#/14#
Box jumps 24″/20″
Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.
Intermediate Option
40-30-20-10-5 reps for time of:
Medicine-ball cleans
Box jumps
Men: 14-lb. ball, 20-in. box
Women: 10-lb. ball, 16-in. box
Beginner Option
30-20-15-10-5 reps for time of:
Medicine-ball cleans
Box jumps
Men: 10-lb. ball, 12-in. box
Women: 6-lb. ball, 8-in. box