SCFit WOD, February 8, 2023
SCFit – Wed, Feb 8
Warm-up
Weightlifting
Deadlift (4-4-4-4)
4-4-4-4*
Deadlift
*Start Heavy and build to Heavy+. Should be heavier than last week.
Week 6 of 7 (Oly Cycle)
(Score is Weight)
Metcon
Metcon (Time)
3 SETS
15-12-9
Deadlifts (155/105)(135/95)
Burpees Over Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
FOR RECOVERY
1:00/1:00 Banded Hamstring Stretch
1:00 Saddle Pose
1:00 Child’s Pose
2:00 Cobra Stretch
(No Measure)
1 ROUND
10 BW Good Mornings
5 Inch Worms + Push-Up
10 Alt. Bird Dogs
5 Cat Cows
Into…
1 ROUND
10 Barbell Jefferson Curls
10 Up Downs
10 Alt. Dead Bugs
10 Alt. Groiners
Into…
1 ROUND
8 Barbell Good Mornings
8 Up Downs Over Bar
8 Hollow Rocks
4/4 Knee Hugs