SCFit WOD, March 21, 2023
STRENGTH (ALL)
EMOM x 4 MINUTES*
3 TNG Power Snatches
-Into-
EMOM x 3 MINUTES*
2 TNG Power Snatches
-Into-
EMOM x 2 MINUTES*
1 Power Snatch
*Start light and aim to build weight every minute ending at a Heavy or
Moderate-Heavy single for today.
(Score is Weight)
“ANNIEBEL” (P)
FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups
*After each full round complete 6
Power Snatches (135/95). The workout
ends with 6 Power Snatches (30 total).
(Score is Time)
“ANNIEBEL (F)”
FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups
*After each full round complete 6
Power Snatches (95/65). The workout
ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25
Double Unders.
(Score is Time)
COOL DOWN
EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)
EVERY 2:00 x 3 SETS
30 Big Jump Single Unders
6 Snatch Deadlifts
6 Behind the Neck Snatch Press
6 Straight Leg Sit-Ups
Mobility in remainder*
*Suggested Mobility – Moose Antlers,
Cat Cows, Groiners, Bootstrappers are
all good options.