SCFit WOD, July 22, 2023
SCFit – Sat, Jul 22
Warm-up
Weightlifting
5×3 (70%)*
Push Jerk
*Based off 1RM Clean & Jerk. Stay at 70% across all sets. If no 1RM, complete sets
at RPE 7.
(Score is Weight)
Week 3 of 8 Oly Cycle
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30 Box Jumps (24/20)
20 Burpees
10/10 Single DB Shoulder to Overhead
(50/35)
(Score is Rounds + Reps)
2-3 SETS
Bent Over Plate IYT’s*
10 I’s
10 Y’s
10 T’s
Switch out the plates for a single DB and transition into…
2 SETS
10 Alt. Box Step-Ups
8 Up-Downs
6/6 Single DB Arnold Press
Into…
1 SET
10 Box Jumps
8 Burpees
6/6 Single DB Strict Press