SCFit WOD, March 14, 2023
SCFit – Tue, Mar 14
Warm-up
Weightlifting
Metcon (Weight)
4 SETS
1 Push Press +
2 Push Jerk
*Start Moderate and build to/past heaviest workout weight.
(Score is Weight)
Metcon
Metcon (AMRAP – Reps)
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 4 Shoulder
to Overhead (185/135)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 6 Shoulder
to Overhead (135/95)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 8 Shoulder
to Overhead (95/65)
MIN 2 – :40 Max Up-Downs
(Score it Total Reps of Up-Downs)
OPTIONAL COOL DOWN (ALL)
1 SET FOR QUALITY
2:00 Lat/Upper Back Foam Roll
10 Up Dog to Down Dog
10/10 Banded Standing Shoulder External Rotation
(No Measure)
AMRAP x 6 MINUTES
6 Empty Barbell Strict Press
6 Hanging Strict Knee Raises
6 Inchworms + Push-Up
6 Cat/Cows