by Justin Quandt | May 10, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardThe Krueger (Time)Partner Workout: 16 Power clean 32 Pull ups 16 Handstand push ups 12 Power clean 24 Pull ups 12 Handstand push ups 8 Power Clean 16 pull ups 8 Handstand push ups 12 Power Clean 24 Pull... by Justin Quandt | May 9, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityShoulders/ Front RackStrengthA1: Thruster (5RM)In no more than 5 sets find a 5RM thruster coming from the rack. If mobility limits the thrusters, use kb/db to find the... by Justin Quandt | May 8, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeStrengthA1: GHD Situps (3 x 5-15)A2: Powell raise (3 x 8 @3010 per side)https://www.youtube.com/watch?v=14qsSIPp0vg use small plates or dumbbells.MetconB: 19.05.09 (No Measure)6 x (20 on/10... by Justin Quandt | May 7, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityCoaches ChoiceStrengthA: Power Clean (8 x 1 complex)Complex: 1 Power Clean + 1 Hang Power Clean + 1 Jerk sets 1-4: Push Jerk sets 5-8: Split Jerk Work between 50-70% of 1RM.... by Justin Quandt | May 6, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityHipsStrengthA1: Front Squat (8-8-5-5-5 @22X1)8-8-5-5-5 @ 2 seconds down, 2 hold. Start about 50% of 1RMA2: GHD Hip Extension (BWT) (3 x 12-15 @2010)Set GHD to clear hip bone... by Justin Quandt | May 5, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: Close Grip Bench Press (10-8-8-20)Hands 16″ apart. (hands just outside the smooth area of the bar) Focus on elbows close to the ribcage and shoulders back...
