SCFit WOD, August 7, 2023
SCFit – Mon, Aug 7
Warm-up
Weightlifting
Split Jerk (Weight)
3×1 (85-95%)*
Split Jerk
*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.
(Score is Weight)
Week 6 of 8 Oly Cycle
Metcon
Metcon (Time)
WORKOUT (PERFORMANCE)
7 ROUNDS FOR TIME
7 Shoulder to Overhead (135/95)
7 Up-Downs To Target*
7 Chest to Bar Pull-Ups
*Ideally target is 6′ above reach.
(Score is Time)
Metcon (Time)
WORKOUT (FITNESS)
7 ROUNDS FOR TIME
7 Push Press (95/65)
7 Up-Downs To Target*
7 Pull-Ups
*Ideally target is 6′ above reach.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Banded Ws
10/10 Single Arm Banded Rows
10/10 Single Arm Banded External Rotations
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
4 Inch Worms w/ Push-Up
4 Alt. Groiners w/ Twist
4/4 Moose Antlers
4 SLOW Scap Pull-Ups
Into…
AMRAP x 4 MINUTES
8 Alt. Jumping Lunges
4 Empty Barbell Cuban Presses
8 Kip Swings
4 Ring Rows or Jumping Pull-Ups