The Foundry Union Station – CrossFit
Context
Training
Mobility
shoulders
Strength
A1: Close Grip Bench Press (5 x 5-3-2-2-20)
Hands 16″ apart. (hands just outside the smooth area of the bar)
Focus on elbows close to the ribcage and shoulders back and down towards the bench.
5 sets x 5-3-2-2-20 reps
Set of 20 at 50% of last set of 2.
A2: Weighted Pull-ups (Build to a heavy set of 3.)
Complete your pull ups for the day. Add weight to add a new stimulus.
Metcon
B: (18.10.16) (AMRAP – Rounds and Reps)
AMRAP 8
5 DB Power clean and jerk (right side)
5 DB Power clean and jerk (left side)
30 double unders
RX: 50/35#
Athletic: 35#/20#, 15 doubles and 15 singles
Fitness (health): 30#/10#, 60 singles
RX+: use a heavier DB than RX. Your goal should be unbroken sets per side.
Cleans come from the ground.