SCFit WOD, January 2, 2023
SCFit – Mon, Jan 2
Warm-up
Weightlifting
Hang Power Clean (Weight)
10-8-6-10-8-6*
Hang Power Clean
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
The second wave of 10-8-6 should be heavier than the first.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
5 Hang Power Cleans (155/105)(115/75)
10 Pull-Ups
30 Double Unders*
*Increase by 15 reps each round.
30-45-60-and so on…
(Score is Rounds + Reps)
FOR RECOVERY
1-2 SETS
10 PVC Pass Thrus
10 Sumo Stance Good Mornings
12 Slow Arm Haulers
2:00 Foam Roll Lats/ Upper Back
-Rest as Needed b/t Sets-
(No Measure)
2-3 ROUNDS
:20 Single Unders*
8 Good Mornings
:20 Tall Jump Single Unders
8 Ring Rows
8 Scap Pull-Ups**
*Complete Single Single Double Unders RND 2+3*
**Complete 5-7 Kip Swings RND 2+3.
Into…
1-2 ROUNDS W/EMPTY BARBELL (Time Permitting)
5 Clean Deadlifts
5 Upright Rows
5 Hang High Pulls
5 Hang Muscle Clean + Elbow Punch (R/L)