SCFit WOD, August 8, 2023
1.) Squat Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)
*Based off 1RM Clean & Jerk. If no 1RM
complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Clean Pulls**
3×2 (110%)
**Based off 1RM Clean & Jerk. If no 1RM
complete sets at RPE 10.
(Score is Weight)
Week 6 of 8 Oly Cycle
WORKOUT (PERFORMANCE)
2 SETS
AMRAP x 5 MINUTES*
1 Squat Clean (85% of 1RM C&J)
35 Double Unders
-Rest 1:30 b/t Sets-
*Start at beginning of AMRAP.
(Score is Lowest Rounds + Reps)
WORKOUT (FITNESS)
2 SETS
AMRAP x 5 MINUTES*
1 Power Clean (80% of 1RM C&J)**
50 Single Unders
-Rest 1:30 b/t Sets-
*Start at beginning of AMRAP.
**Option Deep Power.
(Score is Lowest Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 8 MINUTES
MIN 1 – :25 Elevated Calf Raises + :25 Tib Raises
MIN 2 – :50 Quad Foam Roll
GENERAL WARM-UP
2 ROUNDS
:15 Single Unders
:15 Jumping Groiners
:15 Air Squats
:15 Tuck Hold
Into…
SPECIFIC WARM-UP
2 ROUNDS
:20 Double Under Practice
5 Clean Deadlift
5 High Hang High Pull
5 Hang Muscle Clean
5 Front Squats