SCFit WOD, January 6, 2023
SCFit – Fri, Jan 6
Warm-up
Weightlifting
Metcon (Weight)
5 SETS*
1 Snatch Deadlift
+
1 Hang High Pull
+
2 Hang Power Snatches
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-
Week 1 of 7 (Oly Cycle)
(Score is Weight)
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=rx
2 ROUNDS
5 Push Up to Pike
10 Step Overs
5/5 DB Deadlift
5/5 DB Upright Row
5/5 DB Press
Into…
1-2 ROUNDS
5 Inch Worms
6 Box Jump Overs
5 BB Snatch Deadlift
5 BB Snatch Hang High Pull
5 BB Snatch Push Jerk*
*This movement is performed from behind the neck