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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

Warm-up

3 rounds

-12 air squats

-30s banded front rack stretch

-10m bear crawl

Front Squat (1 x 1 Max)

4 Rounds | 1:30 Clock

10 @ 45/35

8 @ <50%
5 @ 65%

3 @ 75%

6 Rounds | 2:30 Clock

1 @ 85%

1 @ ~90%

1 @ ~95%

1 @ ~100% +

1 @ ~100% +

1 @ ~100% +

Metcon (Weight)

OTM 12

Odds: L+R Kettlebell (light)

1 x Strict Press

1 x Windmill Press

1 x Windmill

Evens: @ 60% of just established 1RM

1 x Power Clean

1 x Hang Squat Clean

1 x Front Squat

***Score will be recorded as Power Clean Weight.Kettlebell Weight

Example – A 105 Power Clean and a 35 KB will be written 105.35