by Justin Quandt | Jul 17, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityCoaches ChoiceSkill Work10 minutes to review and/or practice your goat: -Double unders -Rope Climb -KippingMetconGPP Flow 4 (19.06.06) (No Measure)3 minutes on/ 1 minute off... by Justin Quandt | Jul 16, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityCoaches ChoiceStrengthA: Power Snatch (10 min to build for B)MetconB: 19.07.17 (Time)For Time CAP 30: 800 m run 10 power snatches 450 m run 10 power snatches 350 m run 10 power... by Justin Quandt | Jul 15, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityHipsStrengthA1: Back Squat (Find your Technical 1RM)A2: Powell raise (3 x 8 @3010 per side)https://www.youtube.com/watch?v=14qsSIPp0vg use small plates or dumbbells.MetconB:... by Justin Quandt | Jul 14, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: KB Push Press (4 x 12-10-8-8 @30X0)A2: Supine Bar Rows (4 x 8 @4040)A3: Handstand Walk (4 x 1 minute of practice)Progression: 2 wall walks Handstand hold... by Justin Quandt | Jul 12, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardDeathnote (team version) (Time)For Time: In teams of 2, only one person working at a time. 100 deadlifts 100 hang power cleans 100 front squats 100 push jerks RX: 135/95# *Athletic: 95/65# *Fitness:... by Justin Quandt | Jul 11, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityFront RackStrengthA: Squat Clean (1 squat clean + 1 hang squat clean + 1 front squat)20 minutes to find a heavy complex for the dayMetconB: 19.07.12 (Time)For Time: 120 Double...
