Tuesday, October 4th, 2022 WOD

Final 1 RM Test

I thought we had completed all the 1 RM tests but failed to realize we never tested the Deadlift. Thus, plan your weekend accordingly to use Monday's Strength portion to test your Deadlift. This will be the actual final test until we find out I missed another one. 😬

This Week's Programming

• Wed: Back Squats

• Thu: Nothing planned yet

• Fri: Bench Press

KSCF Notes

• Max testing will continue this week into next.

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

• Follow our FB group or our handle @kendallsquarecf .

Light... Weights

WOD

“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

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)

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)

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