SCFit WOD, January 14, 2023
SCFit – Sat, Jan 14
Metcon
Weightlifting
Deadlift (8-8-8-8*
Deadlift
*Start Light-Moderate and build to Moderate+.
Week 2 of 7 (Oly Cycle)
(Score is Weight))
Deadlift
*Start Light-Moderate and build to Moderate+.
Week 2 of 7 (Oly Cycle)
(Score is Weight))
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60 Deadlifts (225/155)
60 Wall Balls (20/14)
60 Cal Row
60 Handstand Push-Ups
*P1 works while P2 rests. Split
work as needed.
(Score is Rounds + Reps)
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball
AMRAP x 4 MINUTES
:30 Mod Row
10 Good Mornings (BW or BB)
8 Med Ball Front Squats
6 Seated Med Ball Strict Press
Into…
AMRAP x 4 MINUTES
:30 Hard Row
10 Barbell Jefferson Curls
8 Med Ball Thrusters
6 Piked Push-Ups