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Tuesday, September 26th, 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

  • Wed: Accessory

  • Thu: Interval WOD

  • Fri: Jerk

KSCF Notes

Darren doin' it!



  • 3 sets of 2 w/ pause above knee Snatch

    • Starting at 65%

In 13 minutes

  • 5 sets of 2 Snatch building from 70%


"Up and Over"

Complete 4 Rounds

9 Burpee Box Jumps (24/20)

6 Bar or Ring Muscle Ups

9 DB Clean & Jerks (55/40)

L3: 50/35

L2: 45/30

L1: 40/25

Time Cap: 15 mins

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