SCFit WOD, February 1, 2023
SCFit – Wed, Feb 1
Warm-up
Weightlifting
Power Clean and Jerk (Weight)
6-5-4-3-2
Power Clean & Jerks*
*Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
OPTIONAL FINISHER
“TABATA”
8 SETS (:20 ON/ :10 OFF)*
Hollow Body Rocks
*During :10 Rest hold Hollow Body.
(No Measure)
AMRAP x 4 MINUTES
16 Jumping Jacks
12 Alt. Barbell Elbow Punches
8 Barbell Good Mornings
4 Barbell Strict Press
Into…
1-2 ROUNDS (TIME PERMITTING)
12 Power Drops* (BW ONLY)
8 Barbell High Hang High Pulls
4 Barbell High Hang Muscle Cleans
2 Inch Worms + Push-Up