Announcements
Max out Week 1!
1RM Schedule:
Monday 3/30 – Back Squat
Wednesday 4/1 – Snatch
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
200m jog then, 3 rounds:
-12 air squats
-10m spiderman stretch/crawl
-12 supermans
Back Squat (1 x 1 Max )
4 Rounds | 1:30 Clock
10 @ 45/35
8 @ <50%
5 @ 65%
3 @ 75%
5 Rounds | 2:30 Clock
1 @ 85%
1 @ ~90%
1 @ ~95%
1 @ ~100% +
1 @ ~100% +
Metcon (AMRAP – Reps)
AMRAP 12
50m Sprints
*Sprint down, walk back.
*Score is number of sprints you do. *Should be around 8-10