SCFit WOD, December 7, 2024
SCFit – Sat, Dec 7
Suggested Warm-Up
Warm-Up
AMRAP x 4 MINUTES
100m Run
8 Up Downs
6 Jumping Squats
4 Inch Worms
into…
SPECIFIC WARM-UP
2 ROUNDS
5 Clean Deadlifts
5 High Hang High Pull
10 Elbow Punches
10 Strict Presses
Strength – All
Clean and Jerk (EMOM x 8 MINUTES
1 Power Clean & Jerk*)
Workout – Performance
20 ROUNDS FOR TIME (Time)
1 Power Clean & Jerk (225/155)
3 Strict Handstand Push-Ups
(Score is Time)
KG BB: (100/70)
Workout – Fitness
20 ROUNDS FOR TIME (Time)
1 Power Clean & Jerk (155/105)
3 DB Strict Press (Athlete Choice)
(Score is Time)
KG BB: (70/47.5)
Partner Workout Option
IN TEAMS OF 2… (Time)
40 ROUNDS FOR TIME*
1 Power Clean & Jerk (Athlete Choice)
3 Strict Handstand Push-Ups or DB Strict Press
*P1 completes a full round while P2 rests. Once a round is completed, partners switch.
(Score is Time)
Optional Cool Down – All
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
*Start Mod-Light and Build to Workout Weight.
(Score is Weight)