SCFit WOD, July 25, 2023
SCFit – Tue, Jul 25
Warm-up
Weightlifting
Split Jerk (Weight)
5×3 (80%)*
Split Jerk
*Based off 1RM Clean & Jerk. Stay at 80% across all sets. If no 1RM, complete sets at
RPE 8.
(Score is Weight)
Week 4 of 8 Oly Cycle
Metcon
Metcon (AMRAP – Reps)
ON A 12:00 RUNNING CLOCK…
600ft Shuttle Run*
40 Pull-Ups
400ft Shuttle Run
30 Pull-Ups
200ft Shuttle Run
20 Pull-Ups
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 25′ out, 25′ back.
(Score is Total Reps of Final Shuttle Runs)
**Each 25′ interval is considered 1 rep.
The workout is scored ONLY by the reps
you earn in the final run.
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :30 Reverse Plank Hold
MIN 2 – :30 Tib Raises
MIN 3 – 1:00 Easy Walk
(No Measure)
2 ROUNDS
100m Run
5/5 Split Squat
10 BB Strict Press
10 Scap Pull-Ups
Into…
2 ROUNDS
10 Ice Skaters
5 Dips + 5 Push Press
5/5 Jumping Split Squat*
5 Kip Swings**
*2nd Round perform 10 Jumping Lunges
**2nd Round perform 5 Big Kip Swings