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KSCF Notes

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .



Strength


Bench Press


2 sets of 3 @ 80%

1 set of 3 @ 70%

2 sets of 2 @ 85%

1 set of 3 @ 60% (explosive)

2 sets of 1-3 @ 80% or more


WOD


"Tubby Time"

Complete 10 Rounds

8/6 Hand Release Push-Ups

6 Alt. Hang DB Snatch (50/35)

4 Box Jump Overs (30/24)

L3: 45/30

L2: 40/25

L1: 35/20

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This Week's Programming

  • Fri: Bench Press

KSCF Notes

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


Piotr, the man, the myth, the... absent

Strength

Cleans


3 @ 75%

3 @ 80%

2 @ 80%

2 sets of 1 @ >80%


Power Clean


Use 6 mins to find a heavy 2 rep set


WOD


"Percolate"

AMRAP 8 mins

10-20-30-40...

Double Unders

3-6-9-12...

Chest to Bar Pull-Ups

Ie. Round 1: 10 DU, then 3 C2B Pull-Ups

Round 2: 20 DU, then 6 C2B Pull-Ups


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Updated: 2 days ago

This Week's Programming

  • Thu: Cleans

  • Fri: Bench Press

KSCF Notes

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .



Strength


I) Strict DB Press

5-5-3-3-3


II) Band Reverse Flye

3 sets of 15


WOD


"Pressure Pusher"

4 Rounds

AMRAP 2:30

20/16 Cal Bike

10 Sumo DL High Pull (115/75)

Max Devils Press (45/30)

*Rest 2:30


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