SCFit WOD, August 25, 2023
SCFit – Fri, Aug 25
Warm-up
Weightlifting
Clean and Jerk (Weight)
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk
(Score is Weight)
Week 8 of 8 Oly Cycle
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
10 Jumping Jack + Toe Touch
5 Drop Squats*
5 High Hang High Pulls (empty BB)
5 Strict Press
10 Alt. Groiners
*Start on your toes with your hands at your side and your shoulders shrugged.
Jump and DROP into an Air Squat as fast as possible. As you drop, pull your
thumbs up to your shoulders to mimic a Front Rack position.