SCFit WOD, February 14, 2023
SCFit – Tue, Feb 14
Warm-up
Weightlifting
Power Snatch (ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Snatch
Week 7 of 7 (Oly Cycle)
(Score is Weight))
Build to a Heavy 1-Rep Power Snatch
Week 7 of 7 (Oly Cycle)
(Score is Weight))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
3 Power Snatches (115/75)
9 Box Jumps (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (135/95)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (155/105)
3 Box Jumps
(Score is Total Rounds + Reps)
1-2 ROUNDS (2:00 CAP)
6 Good Mornings
6 Push-Up to Pike
6 Alt. Samson Lunges
Into…
AMRAP x 5 MINUTES
4/4 Lateral Step-Ups*
4 Snatch Deadlifts
4 Hang High Pulls
4 Strict Press
*Switch to Box Jumps / Alt. Step-Ups at halfway