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Monday, January 23rd, 2023 WOD

Upcoming KSCF events


Beginning next week (1/30), we will begin testing our 1 RM lifts. We want to complete these max tests over 2-3 weeks before the CF Open begins. Thus, we will complete 2-4 max lifts during the week. If you are unable to make it to a class where we test we strongly recommend connecting with another KSCFam member to test together so you know your max numbers moving forward. We will only be testing the major compound lifts and Olympic Lifts.


The CrossFit Open begins on February 16th where there will be 3 weeks of workout tests for us. We will also be setting up some post-Open social events which will be emailed out soon.


In this email we will also be scheduling our next KSCF Face Off this Spring. Keep your eyes peeled for the email.


This Week's Programming

  • Tue: Murph WOD

  • Wed: DL

  • Thu: Press

  • Fri: Squat Strength Endurance

KSCF Notes




Strength


Snatch


4 sets of

  • 1 Pause (2 sec) Snatch Below Knee + 1 Snatch w/ pause (2 sec) in receiving position

Then, using 12 mins

Snatch

  • 2-2-1-1-1-1


WOD


~Modified Open WOD~


Complete 4 Rounds

10 Hang Power Snatch (95/65)

8 Burpees Over the Bar

20 Double Unders


Rest 3 mins


Complete 3 Rounds

8 Burpees Over the Bar

20 Double Unders

*Time Cap: 13 minutes

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