SCFit WOD, August 29, 2023
SCFit – Tue, Aug 29
Warm-up
Weightlifting
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 – 3-5 Reps of Gymnastics Pulling Skill
*Start light and build slightly past workout weight. Complex is meant to be
unbroken.
**Option for Hang Power + Deep Power Snatch
**Gymnastics Pulling Options…
Pull-Ups
Chest to Bars
Jumping Ring Muscle-Up
(Score is Weight)
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Metcon (Time)
“AMANDA (FITNESS)”
FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)
*Chest to Bar Optional.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Alt. 90-90 Hip Rotations
MIN 2 – :45 Banded Ws
MIN 3 – :45 EZ Walk
(No Measure)
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Shoulder Taps + 5 Push-Ups
8 PVC Pass Through
6 Groiner + Twist
Into…
1 ROUND
5 PVC Hang Muscle Snatch
5 PVC Back Squat
5 Kip Swings
5 Ring Rows
Into…
1 ROUND
5 PVC Snatch Grip Push Jerk
5 PVC OHS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold