SCFit WOD, April 3, 2023
SCFit – Mon, Apr 3
Warm-up
Weightlifting
Back Squat (3×6)
3X6*
Tempo Back Squat (21X1)
*Keep weight Moderate-Heavy across all sets
Remember Reading Tempo..
1st Number is ‘Down Portion
2nd Number is ‘Down Position
3rd Number is ‘Up Portion’
4th Number is Up Position
(Score is Weight)
Week 2of5 Tempo
Metcon (Time)
“THIGH SOCIETY”
FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (155/105)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike
(Score is Time)
AMRAP X 4 MINUTES
:30 Mod Bike
20 Single Unders
5 Bootstrap Squats
5 BB Hang High Pulls
Into…
AMRAP x 4 MINUTES
:30 Fast Bike
20 Double Unders
5 Hang Power Cleans
5 Front Squats