SCFit WOD, May 5, 2023
SCFit – Fri, May 5
Warm-up
Weightlifting
Deadlift (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
(Score is Weight)
Week 1 of 6 Wendler
Metcon
Metcon (Weight)
“GUAC IS EXTRA”
EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod-Heavy)*
3 Hang Power Cleans
2 Push Jerk
*NOTE: W.O.W. this is our pick for epic
workout of the week!
*Goal is to perform all 9 movements
unbroken at or above the weight you
would use for the DT Workout (155/105).
(Score is Weight)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 3 MINUTES
5 Good Mornings
5/5 SL Glute Bridge-Ups
5 Strict Press w/Empty Barbell
Into…
AMRAP x 4 MINUTES
5 Above the Knee Deadlifts
5 Hang Muscle Cleans
5 Push Press w/Empty Barbell
5 Cat Cows