SCFit WOD, May 19, 2023
SCFit – Fri, May 19
Warm-up
Weightlifting
Back Squat (Weight)
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
Back Squat*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 3 of 6 Wendler
Metcon
Metcon (Time)
“ROCKET FUEL”
FOR TIME
27 Burpees Over Bar
12 Hang Squat Clean Thrusters
(165/115)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters
*NOTE: W.O.W. this is our pick for epic
workout of the week!
(Score is Time)
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH
800m Run
Into Athlete’s Choice (Pick ONE)…
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
(No Measure)
AMRAP x 6 MINUTES
10 Alt. Groiner Mountain Climbers
5 Burpees
5 Air Squats + 5 Jumping Squats
10 BB Good Mornings
5 BB Back Squats