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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 .


Happy 1 month to this soon to be KSCFam member!!


WOD


“Fortune Finds the Blind”

Teams of 2-3

(30 Minute Time Cap):

Buy-In: 400 Meter Plate Run (45/25)

Then:

50-40-30:

Deadlifts

Hang Cleans

Burpees Over Bar

Cash-Out: 400 Meter Plate Run (45/25)

Rx: 155/105

L3: 135/95

L2: 115/75

L1: 95/65


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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


Cleans


Every Minute on the Minute


Cleans


Min 1: 3 @ 70%

Min 2: 2 @ 75%

Min 3: Rest

Min 4: 2 @ 80%

Min 5: 3 @ 65%

Min 6: Rest

Min 7: 2 @ 80-85%


Then,


7 mins to build to a heavy Hang Clean rep


WOD


"Screech"

21-18-15

Pull-Ups

Overhead Squats

Rx: 115/75

L3: 105/65

L2: 95/55

L1: 75/45

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This Week's Programming

  • Thu: Overhead Squats

  • Fri: Cleans


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


Overhead Squats


5-4-3-3-2

* Goal is to build in weight with movement proficiency


WOD


"Underage"

Buy-in: 400 m Run

AMRAP 6 mins

8 HSPU

30 Double Unders

Cash-Out: 1-min Air Squat hold @ bottom

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