This Week's Max Testing/Programming
Wed: Front Squat 1 RM
Thur: Kipping/MU work, Bodyweight day
Fri: Push Press 1 RM
KSCF Notes
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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