Wednesday, February 7th, 2024 WOD

Day-dlifting Humpday Strength

This Week of Programming

• Thu: Accessory Strength GIANT Sets

• Fri: Snatches and Open WOD

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Join our KSCF CrossFit Open Team here. FRIDAY NIGHT LIGHTS AND THE OPEN START ON FEBRUARY 29th

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

Deadlift

EMOTM for 11 minutes

• Sets 1 & 2: 3 reps @ 75-80%

• Sets 3-5: 2 @ 85%

• Rest 2 mins

• Sets 6 & 7: 5 @75-80%

• Sets 8 & 9: 2 @ any load

WOD

"Walnut Cracker"

AMRAP 11 Minutes

7 Deadlift (245/175)

44 Double Unders

12 Alt. Renegade Rows (55/40)

Deadlift Levels

L3: 225/155

L2: 205/135

L1: 185/115

Ren. Row Levels

L3: 50/35

L2: 45/30

L1: 40/25