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
200m jog, then…
-10m inchworm w/ pushup
-10m side lunge + spiderman
-10m burpee broad jump
Shoulder Press (1 x 1 Max)
10 x 2:00 clock
10 @ Bar
6 @ <50%
4 @ ~50%
2 @ ~65%
1 @ ~75%
1 @ ~80-85%
1 @ ~85-95%
1 @ ~100%+
1 @ ~100%+
1 @ ~100%+
Pull-ups (1 x Max Set)
6 minutes to find a max set of kipping pull-ups.
1 x 8 Kips
1 x 3 Strict
1 x Max Set
*Use typical scale if normally banded.
Metcon (AMRAP – Reps)
AMRAP 6
Burpee Box Overs
****Every :45 do 6 Lunges, 3ea leg