SCFit WOD, May 22, 2023
SCFit – Mon, May 22
Warm-up
Weightlifting
Deadlift (Weight)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Deadlift*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 4 of 6 Wendler
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
100m Run
3 TNG Deadlift*
20 Unbroken Wall Balls (20/14)**
*Use same weight of your 1×3 from
Strength Session.
**Set must be performed unbroken. If
ball drops before 20 reps, must start
that set of 20 over from 0.
(Score is Time)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
(No Measure)
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
(No Measure)
1 ROUND
5 Jefferson Curls (BB Optional)
5 Cat/ Cows
10 Alt. Deadbugs
5/5 Single Leg Glute Bridge-Ups
10 Slow Arm Haulers
Into…
2-3 ROUNDS
100m Run
8 WB Deadlifts*
8 WB Front Squats*
8 WB Push Press*
*RND 2 combine movements to complete 12
WB Thrusters. RND 3 complete 12 Wall Balls.