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Monday, September 25th, 2023 WOD

KSCF 1 Repetition Maximum Testing

It's almost that time to test our 1 RM max weights. We'll be starting next week and it will continue across the next 2-3 weeks in some capacity. It's possible I do my job appropriately and send you a bulleted email in which is too long for most. Regardless, plan and prep your sleep and swag to hit these 1 Rep Max sets soon.

This Week's Programming

  • Tue: Snatch

  • Wed: Accessory

  • Thu: Interval WOD

  • Fri: Jerk

KSCF Notes

Emanuel DeD Getting it Back in'da Squat


Back Squat

  • 3 sets of 3 @ 80-85%

  • 1 set of 5 @ 70%

  • 3 sets of 1 @ 90%


"Loop De Loop"

Complete 3 Rounds:

60 Double-Unders

45 Air Squats

21/15 Calorie Row/Bike

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