Announcements
Max out Week 1!
1RM Schedule:
Friday 4/3 – Clean & Jerk
Monday 4/6 – Strict Press and Pull-ups
Wednesday 4/8 – Front Squat
Friday 4/10 – Deadlift
Try to make as many of these days as you can!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Row 500m
Then….
A.
12 Air Squats
6 Push-ups
12 Air Squats – Hands behind head, elbows forward
6 Pull-up / Rings Rows
12 Air Squats – Hands behind head, elbows forward
B.
Coach Led Barbell Warm-up
Clean and Jerk (1 x 1 Max)
4 Rounds | 1:45 Clock
1 x 2 Cleans + 2 Jerks @ <50%
1 x 1 Clean + 2 Jerks @ 50%
1 x 1 Clean & Jerk @ 65%
1 x 1 Clean & Jerk @ 75%
6 Rounds | 2:30 Clock
1 x 1 C&J @ 80%
1 x 1 C&J @ 85%
1 x 1 C&J @ 90 %
1 x 1 C&J @~95%
1 x 1 C&J @~100%+
1 x 1 C&J @~100%+
Metcon (Time)
AMRAP 8
4 Pull-ups
8 Hand Release Burpees
12 Air Squats
RX+
12 Alternating Pistols
Enter Rounds and Reps as Minutes and Seconds.