SCFit WOD, January 27, 2023
SCFit – Fri, Jan 27
Warm-up
Weightlifting
Power Snatch (Weight)
8-6-4-8-6-4*
Power Snatch
*Start Light-Mod and build to Moderate-Heavy. The second wave of
8-6-4 should be heavier than the first.
(Score is Weight)
Week 4 of 7 (Oly Cycle)
(Score is Weight)
Metcon
Metcon (Weight)
EMOM x 12 MINUTE
MIN 1 – 20/15 Cal Bike
MIN 2 – 1 Power Snatch (Mod-Heavy)*
*Athletes chooses
Moderate-Heavy loading to start.
Athlete can increase loading each
round or stay at the same weight.
Athlete has the entire minute to
make their lift. Max 3 attempts per
minute. Score is the combined
total weight of all successful lifts.
(Score is Total Weight)
3 ROUNDS
1:00 Bike :45 Bike :30 Bike*
5/5 DB Windmills
10 Alt. Lunges w/PVC Pass Thru
5 Jumping Air Squats w/PVC Overhead
*As the Bike time decreases, let’s increase the RPM!