SCFit WOD, March 11, 2023
SCFit – Sat, Mar 11
Warm-up
Metcon
Metcon (Time)
FOR TIME (5 SETS MAX)*
UNTIL 50 POWER SNATCHES ARE COMPLETED…
15 Handstand Push-Ups
20/15 Cal Bike
1 Set of Touch & Go Power Snatches (Athlete Choice
Light-Mod)
-Rest 2:00 b/t Sets-
*1 SET = HSPU, Cal Bike, Max TNG Power Snatches. Bar
must move continuously from the ground to overhead
Athlete can rest with the bar overhead but can not rest
with the bar anywhere else. Once the max reps ends, must
rest 2:00 before starting the next set with HSPU. Goal is to
achieve between 10-15 Power Snatches per set.
(Score is Total Time)
Metcon (Time)
PARTNER WORKOUT OPTION (PERFORMANCE)
IN TEAMS OF 2…
FOR TIME*
100 Handstand Push-Ups
120 Power Snatches (Athlete Choice, Light-Mod)
160/130 Cal Bike
*Partition and split work as needed. P1 works while P2
rests.
(Score is Time)
AMRAP X 3 MINUTES
:20 Bike (MOD PACE)
10 PVC Pass Thru
10 PVC Behind The Neck Push Jerk
5 Inchworm + Push-Ups
Into.
AMRAP x 3 MINUTES
:20 Bike (MOD-HARD PACE)
5 PVC Behind The Neck Snatch Drops
5 PVC Scarecrow Snatch
5 Pike Push-Ups