SCFit WOD, July 21, 2023
SCFit – Fri, Jul 21
Warm-up
Weightlifting
Hang Clean (Weight)
1.) Hang Squat Clean*
1×5 (60%)
1×3 (65%)
3×2 (70%)
*Based off 1RM Clean & Jerk. If no 1RM
complete sets at RPE 6-7.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) Below the Knee Pulls**
3×5 (80%)
**Based off 1RM Clean & Jerk. If no 1RM
complete sets at RPE 8.
(Score is Weight)
Week 3 of 8 Oly Cycle
Metcon
Metcon (Time)
FOR TIME
30 Hang Squat Cleans (Athlete Choice)*
*Weight Options:
(205/145)
(185/135)
(165/115)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Hollow or Tuck Hold
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)
AMRAP x 8 MINUTES
16 Jumping Jacks
8 Jefferson Curls
8 Alt. Elbow Punches
8 BW Drop Squats*
8 Alt. Groiners
*Start on your toes with your hands at your side and your shoulders shrugged.
Jump and DROP into an Air Squat as fast as possible. As you drop, pull your
thumbs up to your shoulders to mimic a Front Rack position.