SCFit WOD, June 7, 2023
SCFit – Wed, Jun 7
Warm-up
Weightlifting
Push Press (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a 1-Rep Push Press
(Score is Weight)
Week 6 of 6 Wendler
Metcon
Metcon (Time)
FOR TIME
3 ROUNDS
50 Double Unders
20 Alt. Box Step-Ups (24/20)
10 Strict Press (95/65)(45/35)
-Immediately Into-
2 ROUNDS
50 Double Unders
20 Burpees
10 Push Press (135/95)(95/65)
-Immediately Into-
1 ROUND
50 Double Unders
20 Burpee Box Step-Over (24/20)
10 Push Jerks (185/135)(135/95)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30/:30 Calf Smash on Barbell
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while
keeping core tight and back flat.
(No Measure)
GENERAL WARM-UP
2 ROUNDS
10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)
20 Single Unders → :20 Double Unders (2nd Round)
6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)
into…
SPECIFIC WARM-UP
2 ROUNDS
4 Hang Muscle Cleans + 4 Alt. Elbow Punches
4 Strict Press w/:02 Pause Overhead
4/4 Moose Antlers
4 Push Press + 4 Push Jerk