The Foundry Union Station – CrossFit
Context
Training
Mobility
Hamstrings
Strength
A1: Deadlift (3 x 12 @4010)
Work between 30-40% of your 1RM is over 300#, if your 1RM is under 300# then you might go to 50%. Like always let tempo and form determine the loading.
No mix or hook grip today.
A2: DB/KB Bench Press (3 x 12 @4211)
Metcon
B: 19.07.09 (Time)
5 Rounds for Time CAP 12
10 SA KB swings Right side
10 push ups
10 SA KB swings Left side
10 hollow rocks
RX+: KB Snatches instead of swings, Ring push ups
RX: 53/35#
Athletic: 44#/26#
Fitness: 35#/18#
Accessory
3x
10 side plank rotations right side
10 side plank rotations left side