Wednesday, May 15th, 2024 WOD

1 RM Testing and Programming Schedule

5/6: Clean

5/7: ~ 3/4 of Murph volume

5/8: Deadlift

5/9: Press

5/10: Short WOD then Back Squat

5/13: Snatch

5/14: Bench Press + "Cindy" workout

5/15: Front Squat

5/16: "Ignite Workout"

5/17: Push Press & Push Jerk

KSCF Notes

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
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Strength

In 17 minutes,

Find 1 Rep Max Front Squat

WOD

"Kriss Kross"

AMRAP 9 minutes

14 DB Deadlifts (50/35)

15 Crossovers

16 Alt. Renegade Rows

L3: 45/30

L2: 40/25

L1: 35/20

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