SCFit WOD, March 28, 2023
SCFit – Tue, Mar 28
Warm-up
Weightlifting
Deadlift (3X8*
Tempo Deadlift (31X1)
*Keep weight Moderate+ across all sets
Remember Reading Tempo..
1st Number is ‘Down Portion’
2nd Number is ‘Down Position
3rd Number is ‘Up Portion
4th Number is ‘Up Position
(Score is Weight)
Week 1 of 5 Tempo)
Tempo Deadlift (31X1)
*Keep weight Moderate+ across all sets
Remember Reading Tempo..
1st Number is ‘Down Portion’
2nd Number is ‘Down Position
3rd Number is ‘Up Portion
4th Number is ‘Up Position
(Score is Weight)
Week 1 of 5 Tempo)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 15 MINUTES
15 Up-Downs to Target*
10 Toes to Bar
10 Deadlifts (135/95)
5 Hang Squat Cleans
*Ideally target above 6-inch reach
(Score is Round + Reps)
EMOM X 8 MINUTES
MIN 1- 10 RDL + Max Groiners
MIN 2- 10 Hang Muscle Cleans + Max Elbow Punches
MIN 3-10 Slow V-Ups + Max Hollow Hold
MIN 4- 10 Squat Jumps + Max Scap Push-Ups