SCFit WOD, January 16, 2023
SCFit – Mon, Jan 16
Warm-up
Weightlifting
Metcon (Weight)
5 SETS*
1 Snatch Pull
+
1 Snatch High Pull
+
1 Muscle Snatch
*Start Light and build to Moderate.
-Rest As Needed b/t Sets-
Week 3 of 7 (Oly Cycle)
(Score is Weight)
Metcon
Metcon (Time)
10 ROUNDS FOR TIME
100m Run
3 Power Snatch (135/95)(95/65)
5 Burpees Over Bar
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Olympic Wall Squat
1:00/1:00 Twists Cross Stretch (R/L)
1:00 Corpse Pose
(No Measure)
AMRAP x 4 MINUTES
1-2-3-and so on…
Up-Downs
Air Squats
Push-Ups
Into…
1-2 ROUNDS (Time Permitting)
8 PVC Snatch Grip Deadlifts
7 PVC Pass Thrus
6 Alt. PVC Around the Worlds
5 PVC Scarecrow Snatches