SCFit WOD, July 10, 2023
SCFit – Mon, Jul 10
Warm-up
Weightlifting
Push Jerk (Weight)
5×5 (60%)*
Push Jerk
*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no 1RM, complete sets
at RPE 6.
(Score is Weight)
Week 2 of 8 Oly Cycle
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
200m Run
4 Shoulder To Overhead (185/135)
8 Ring Dips
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
2 SETS
100m Run
10 Arm Haulers
5/5 Moose Antlers
10 Scap Push-Ups + 10 Alt. Shoulder Taps
Into…
2 SETS
100m Run
10 Push-Ups
10 Barbell Strict Press