SCFit WOD, July 5, 2023
SCFit – Wed, Jul 5
Warm-up
Weightlifting
Overhead Squat (Weight)
4×6
Overhead Squats*
*Keep weight Moderate across all sets.
(Score is Weight)
Week 1 of 8 Oly Cycle
Metcon
4×6
Overhead Squats*
*Keep weight Moderate across all sets.
(Score is Weight)
Week 1 of 8 Oly Cycle
2 ROUNDS
5 Lunge-Lunge Squats (1 Rep = 1 Lunge (R) + 1 Lunge (L) + 1 Air Squat)
10 Banded Pass Throughs
10 Banded Ws
10 Banded Overhead Squats*
*Step on the band with feet in a squat stance. Begin with band overhead, arms
locked out and elbow pits forward. Squat down and up while actively pressing
into the band, keeping tension.
Into…
1-2 ROUNDS (Time Permitting)
5/5 KB Suitcase Deadlift + 5 KB Lateral Side Bends*
5/5 Single Arm KB Russian Swing
10 Alt. KB Goblet Lunges
5 PVC Hang Power Snatches
5 PVC Behind the Neck Push Jerks
*Perform 5 KB Suitcase Deadlifts. After the 5th rep, perform 5 Lateral Side Bends.