KSCF Notes
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Strength
Rear Foot Elevated Split Squat: 4 sets of 5/leg
WOD
“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Then, Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Then, Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Then, Max Calorie Row in Time Remaining
L3: 95/65, 115/85, 135/95
L2: 85/55, 95/65, 115/85
L1: 75/55, 95/65, 105/75
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