This Week's Programming
Thu: Gymnastics Skill/Strength w/ a medium length ascending rep WOD
Fri: Push Press (for reals this week)
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