Monday, May 1st, 2023 WOD

This Week's Programming

• Tue: Back Squat

• Wed: Press

• Thu: Murph

• Fri: Open- nothing scheduled

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here

• KSCF FaceOff will be on Sat., April 22nd. Come cheer on your KSCFam

• Weightlifting classes are back on Wfednesdays & Fridays

• Track your health and recovery with our KSCF WHOOP team here

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

• Follow our FB group or our handle @kendallsquarecf .

Strength

Cleans

Use 10 mins to build to a 3 rep weight (bar can be dropped but all reps need to be completed within ~20 sec)

Then, use 80% of above load:

3 sets of 1 Hang Clean + 1 Clean

WOD

"Up and Down"

AMRAP 9 mins

15-12-9-6-3

Burpee Box Jump (24/20)

1-Arm Clean & Jerk (50/35)

L3: 45/30

L2: 40/25

L1: 35/20