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
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