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 stretches
-toy soldiers
-figure 4
-side lunge to spiderman
-quad stretch
-inchworm w/ pushup
-bear crawl
Bench Press (5 x 3)
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
Bench Press (3 x 1)
*Sets to be completed on a 2:00 clock
*First single should be heavier than previous heaviest set of 3
Metcon (AMRAP – Reps)
Tabata – 8 Rounds – :20 Work | :10 Rest
Toes – To – Bar
****Score is the LEAST number of T2B completed in any of the :20 working periods.
REST 1:00 before next Tabata
Metcon (AMRAP – Reps)
Tabata – 8 Rounds – :20 Work | :10 Rest
Wallballs – Scale to a weight that you can work the whole :20
****Score is the LEAST number of Wallballs completed in any of the :20 working periods.
REST 1:00 before Plank
Metcon (Time)
1 x Max Effort Plank – Low Plank
*If you know you will go past 1:00 add a sandbag 40/20
RX+
Weighted