The Foundry Union Station – CrossFit
Context
practice
Mobility
Thoracic spine
Specific Warm Up
2x
Burgener Warm up (One set with PVC pipe, one set with light barbell)
Tall Box Jumps x 5
Strength
A: Power Snatch (8 x 1 complex)
Complex:
1 power snatch
1 hang power snatch
1 overhead squat
every 1:15 seconds
Today is a practice day so work between 50-70% of 1RM and the goal is to work on positions.
That could be your set up, catch, hang, feet, etc.
Choose 1 thing to focus on today and really work on getting better at that position.
Not sure what to focus on? ask your coach.
(10 minutes)
Metcon
B: 19.04.16 (Time)
For time CAP 12:
15 power snatches
15 thrusters
500 m row / 450 m run / 1000 m bike
10 power snatches
10 thrusters
500 m row / 450 m run / 1000 m bike
5 power snatches
5 thrusters
500 m row / 450 m run / 1000 m bike
RX: 95/65#
Athletic: 75/55#
Fitness: 55/35#
Accessory
3x
20 Flutter Kicks (r+l=2)
20 Russian Twist (r+l=2)
20 Banded Arm Straight Lat Pull Downs