SCFit WOD, January 17, 2023
SCFit – Tue, Jan 17
Warm-up
Weightlifting
Front Squat (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Front Squats*
*Start Light-Moderate and build to Moderate.
Week 3 of 7 (Oly Cycle)
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
1.) AMRAP x 6 MINUTES
3-6-9-and so on…
Front Squats (115/75)(75/55)
Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00-
Metcon (Time)
2.) FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar
(Score is Time)
3 ROUNDS
10 Alt. Groiners + Twist
5 Bootstrappers
10 Kneeling Lat Stretch*
5 Scap Pull-Ups + 5 Kip Swings
10 Tuck Ups
*Kneeling down in a Child’s Pose position with arms stretched forward
and palms facing up. Shift from side to side to get deeper Into each
shoulder/lat stretch.