SCFit WOD, July 13, 2023
SCFit – Thu, Jul 13
Warm-up
Weightlifting
Front Squat (Weight)
4×6
Front Squats or High-Bar Back Squat*
*Keep weight Moderate across all sets.
(Score is Weight)
Week 2 of 8 Oly Cycle
Metcon
Metcon (Time)
4 SETS
10-8-6
Front Rack Alt. Lunges (115/75)
50-40-30
Double Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Elevated Calf Raises w/:02 pause in bottom
1:00/1:00 Calf Smash
-Rest as Needed b/t Sets-
(No Measure)
WARM-UP
2 ROUNDS
30 Single Unders
10/10 Split Squats
5 Hang Muscle Clean
10 Elbow Punches
Into…
2 ROUNDS
:30 Jump Rope Practice*
3 Hang Power Clean
6 Alt. Lunges + 6 Squats**
*RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + Double
Under
**RD1 Perform bodyweight; RD2: Perform Front Rack Lunge (Option to perform
the squats with from Back Rack)