The Foundry Union Station – CrossFit
Context
training
Mobility
Coaches choice
Strength
A1: Deadlift (5 x 5 @3010)
5 sets x 5 reps @ 3 down, 1 up.
Work between 40-70% of 1RM
Adding weight is allowed as long as tempo and form stay true.
No mixed grip. Prone grip only (overhand grip)
Accessory
A2:
:30-:60 second of Ring Plank or Ring Support position.
Metcon
B: (18.05.16) (AMRAP – Reps)
AMRAP 10
P1: 5 Pull Ups, 10 push ups, 15 air squats
P2: AMRAP Double KB Clean and Jerk (35#/26#/18# x 2)
RX+: 53#/35#
*once you picked up the kettlebells you cannot put it down. Rest in overhead, front rack, back rack or farmer carry style allowed.
Cash Out
3 rounds of:
5 v-ups
5 v-tuck ups
10 hollow rocks
15 ghd hip extensions or Supermans