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SCFit WOD, December 10, 2022

Dec 10, 2022

SCFit – Sat, Dec 10

Warm-up

2 ROUNDS

5/5 WB Around the Worlds

10 Air Squats

10 Piked Shoulder Taps

8 Clean Deadlift + Upright Rows

INTO..

1 ROUNDS

8 Alt. WB Around the Worlds

8 WB Thrusters

8 Push-Up to Pike

12 Elbow Punches

Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
http://www.crossfit.com/mt-archive2/008541.html

Metcon
Metcon (Time)

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

60 ROUNDS FOR TIME*

5 Wall Balls (20/14)|(14/10)

3 Handstand Push-Ups

1 Power Clean (225/155)|(155/105)

*P1 starts a full round while P2 rests. Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).

(Score is Time)

SCFit WOD, December 9, 2022

Dec 9, 2022

SCFit – Fri, Dec 9

Warm-up

EMOM x 5 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Legs Only Rowing*

MIN 2 – Legs + Body Rowing

MIN 3 – Full Slide Rowing (20-24 SPM)

MIN 4 – Full Slide Rowing (22-26 SPM)

MIN 5 – Full Slide Rowing (24-28 SPM)

*Start at the Catch Position (arms extended/ slightly lean forward/ knees bent) and drive away from the fan. Stay in the leaned forward position with arms extended. Just focus on the leg drive.

-Quickly Into-

ON A 5:00 RUNNING CLOCK…

200m Run

25’ Walking Samson Stretches

25’ Walking Toe Touches

25’ High Knees

25’ Butt Kickers

25’ High Kicks

6-8 Burpees Over Rower

Metcon
Metcon (Time)

3 SETS

500/400m Row

400m Run

20 Burpees Over Rower

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Weightlifting
Bench Press (Weight)

POST WORKOUT STRENGTH

5-5-5*

Bench Press

*Start Light and build to Moderate.

(Score is Weight)

SCFit WOD, December 8, 2022

Dec 8, 2022

SCFit – Thu, Dec 8

Warm-up

3 ROUNDS

10/10 Single Leg Bunny Hops → 30 Single Unders → 30 Double Unders*

10 PVC RDL

10 PVC Upright Row

10 PVC Muscle Snatch

10 PVC BTN Push Press

10 PVC OHS

*In round 2, complete 30 Single Unders. In round 3, complete 30 Double Unders.

Weightlifting
Metcon (Weight)

STRENGTH

6 SETS*

1 Hang Squat Snatch

+

1 Snatch

*Start Light-Moderate and build to Moderate-Heavy.

-Rest As Needed b/t Sets-

(Score is Weight)

Metcon
Metcon (Time)

FOR TIME

2-4-6-4-2

Hang Squat Snatch (115/75)|(75/55)

25-50-75-50-25

Double Unders

(Score is Time)

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