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

View Public Whiteboard


A. 10m Line Drills

-Toy Soldiers

-Butt Kickers


-Inch Worms w/ Push-up

-Burpee Broad Jump

B. 6 Minutes Coach Led Shoulder Mobility

C. Coach Led Barbell / Split Jerk Warm-up

Split Jerk (5 x 3)

*Sets to be completed on a 2:00 clock

*First set is at 60% of 1RM

*This is review for tomorrows Clean & Jerk Max.

*Focus on crisp technique and confident movement but get relatively heavy.

Metcon (No Measure)

OTM 10 x 5+8

5 Toes-To-Bar

8 Kettlebell Swings (70/53) – Russian