SCFit WOD, March 23, 2023
SCFit – Thu, Mar 23
Warm-up
Weightlifting
Deadlift (Weight)
STRENGTH (ALL)
5-4-3-2
Deadlift*
*Start Moderate-Heavy and build up to workout weight.
(Score is Weight)
Metcon
“ROSIE THE RIVETER (P)” (AMRAP – Reps)
“ROSIE THE RIVETER”
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict
Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps
(24/20)*
MIN 3 – Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
“ROSIE THE RIVETER (F)” (AMRAP – Reps)
“ROSIE THE RIVETER (F)”
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (225/155) + 12 Pike
Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps
(20)*
MIN 3 – Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
AMRAP x 6 MINUTES
6 Toe Touch + Jumping Jack
6/6 Single Leg Glute Bridge-Ups
12 SLOW Alt. Pike Shoulder Taps
Into…
1-2 ROUNDS
3 Vertical Jumps + 3 Tuck Jumps*
6 Empty BB RDLs
3 Pike Push-Ups
*Land in a partial squat w/ hips ABOVE parallel.