The Foundry Union Station – CrossFit
Context
Practice
Mobility
shoulders
Strength
In a 3 minute clock for A1+A2
A1: Push Press (5-5-5-3-3-3)
https://youtu.be/X6-DMh-t4nQ
6 sets x 5-5-5-3-3-3 reps
Work between 70-85% of 1RM, however let the mechanics determine the weight.
As you get in the heavier weights, DO NOT Push JERK.
A2: Strict Toes-To-Bar (6 x 5 )
6 sets x 5 reps of good quality strict toes to bar or progression.
Advance athletes can work on front levers.
Metcon
B: (18.11.05) (Time)
For Time CAP 16
3-6-9-12-15-18-21
Double KB/DB Thrusters
Ring Rows (Straps directly under anchor point.) Rings must touch chest.
*Weight on TH should allow athletes to complete the sets of 3,6 and 9 unbroken.