SCFit WOD, July 11, 2023
SCFit – Tue, Jul 11
Warm-up
Weightlifting
Hang Clean (Weight)
1.) High Hang Squat Clean*
1×5 (50%)
1×3 (55%)
3×2 (60%)
*Based off 1RM Clean & Jerk. If no 1RM
complete sets at RPE 5-6.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Above the Knee Pulls**
3×5 (70%)
**Based off 1RM Clean & Jerk. If no 1RM
complete sets at RPE 7.
(Score is Weight)
Week 2 of 8 Oly Cycle
Metcon
Metcon (Time)
“THIGH OF THE TIGER”
15 ROUNDS FOR TIME
2 Hang Squat Clean (155/105)
6 Box Jump Overs (24/20)
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
15 Banded Ws
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
EMOM x 8 MINUTES (:40 On / :20 Off)
MIN 1 – Lunge + Lunge + Air Squat
MIN 2 – Crossbody Mountain Climbers
MIN 3 – Box Jumps
MIN 4 – Barbell Upright Rows