SCFit WOD, August 18, 2023
SCFit – Fri, Aug 18
Warm-up
Weightlifting
Metcon (Weight)
EMOM x 6 MINUTES*
1 Hang Power Snatch +
1 Squat Snatch**
*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Snatch.
(Score is Weight)
Week 7 of 8 Oly Cycle
Metcon
Metcon (AMRAP – Rounds and Reps)
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES*
10/8 Cal Bike
2 Hang Squat Snatch (135/95)
*Add 1 Hang Squat Snatches after each
full round. Ex: R1 = 2, R2 = 3, R3 = 4, and
so on.
(Score is Rounds + Reps)
Metcon (AMRAP – Rounds and Reps)
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
10/8 Cal Bike
4 Hang Power Snatch (95/65)
*Add 1 Hang Power Snatches after each
full round. Ex: R1 = 4, R2 = 5, R3 = 6, and
so on.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 – :50 Deadbug or Hollow Hold
MIN 3 – :50 EZ Bike
(No Measure)
2 ROUNDS
:30 Bike – Legs Only + :30 Bike – Arms Only
10 PVC Pass Through
8 PVC Behind The Neck Push Press
6 Tempo Air Squats (32×1)
4 Alt. Groiners
into…
2 ROUNDS
10/8 Cal Bike (:45 CAP)
10 PVC Pass Through Alt. Lunges
8 PVC High Hang Muscle Snatches
6 PVC Snatch Balances
4 Alt. Scorpion Stretch