SCFit WOD, June 12, 2023
SCFit – Mon, Jun 12
Warm-up
Weightlifting
Metcon (Weight)
EMOM x 8 MINUTES*
1 Above the Knee Power Clean +
1 Below the Knee Power Clean +
1 Front Squat
*Start Light and build to Moderate.
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans (185/135)
4 Front Squats
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Childs Pose
5/5 Half Kneeling Weighted Hip Shift*
-Rest as Needed b/t Sets-
*One knee in a kneeling position, the other leg is out at a 45-degree angle with
toe pointed out, foot flat on the ground. Hold a KB in front or behind and
maintain a tall chest. Shift towards the front foot and make sure the knee tracks
in line with the toes.
(No Measure)
AMRAP x 4 MINUTES
4 Alt. Groiners
4 Cat Cows
4 Air Squats w/ :02 Hold Each Rep
4 Alt. Elbow Punches
Into…
2-3 ROUNDS (Time Permitting)
200m Run
8 Empty BB Upright Rows
8 KB Goblet Squats