SCFit WOD, August 15, 2023
SCFit – Tue, Aug 15
Warm-up
Weightlifting
Metcon (Weight)
EMOM x 6 MINUTES*
1 Hang Power Clean +
1 Squat Clean**
*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Clean
(Score is Weight)
Week 7 of 8 Oly Cycle
Metcon
Metcon (Time)
(PERFORMANCE)
“SUPERSONIC”
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
Metcon (Time)
“SUPERSONIC (FITNESS)”
20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*
*Option for Jumping C2B Pull-Ups
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30 Prayer/Lat Stretch on Box
20 Banded Ws
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
1 ROUND
10 Step Overs
5 BB Deadlift
10 Elbow Punches
10 Scap Pull-Ups
Into…
1 ROUND
5 Tucks Jumps
5 High Hang Muscle Clean
10 Air Squats
8 Small Kip Swings
Into…
1 ROUNDS
6 Box Jump Overs
5 High Hang Muscle Clean
5 Front Squats
6 Medium Kip Swings