SCFit WOD, May 25, 2023 - Soldier City Fitness

SCFit – Thu, May 25

Warm-up

1 ROUND
5 Inch Worms
20 Lateral Jumps Over Bar
10 Alt. Groiners
10 Alt. “90/90” Hip Rotations
1 ROUND
6 Up-Downs
6 Air Squats + 6 Jumping Air Squats
10 BB Elbow Punches
6 BB Good Morning
1 ROUND
6 Burpees
3 Clean Deadlift
3 Hang Muscle Clean
3 Hang Power Clean

Weightlifting

Back Squat (Weight)

1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Back Squat*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 4 of 6 Wendler

Metcon

Point Break (Time)

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpees

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)