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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 .


Squach Strength!!

Strength


Deadlift


From a 45lb Plate Deficit:

5 @ 65%

4 @ 70%

3 @ 75%


Then, from the floor:


3-3-2-2

*Building at any weights desired



WOD


"Magog"

21-15-9

KB Swings

Box Jump Overs (24/20)

Cal Row

Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/18

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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


Bench Press


2 sets of 5 @ 75%

3 sets of 3 @ 80%

3 sets of 1-3 @ 80% or more


WOD


"Foresight"


AMRAP 13 mins

12 Toes to Bar

10 Alt. Renegade Rows (50/35)

10 Ring Dips

12 Wall Balls (30/20)

L3: 45/30

L2: 40/25

L1: 35/20

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Updated: Jul 13

This Week's Programming

  • Tue: Bench Press

  • Wed: Deadlift

  • 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


Snatch


Every Minute on the Minute


Snatch + Hang Snatch


Min 1: 1+2

Min 2: 1+2

Min 3: Rest

Min 4: 2+1

Min 5: 2+1

Min 6: 1+1


Then,


8 mins to build to a heavy Hang Snatch



WOD


"Code Red"

21-15-9

Burpees Over Bar

Hang Power Snatch (115/75)

L3: 95/65

L2: 75/55

L3: 55/45

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