SCFit WOD, October 13, 2023
SCFit – Fri, Oct 13
Warm-up
Weightlifting
Power Clean (Weight)
STRENGTH (ALL)
8-6-4-6-4-2*
Power Cleans
*Start Moderate and build to Heavy. The second wave should be heavier than the
first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
Metcon
PERFORMANCE (Weight)
WORKOUT (PERFORMANCE)
EMOM x 12 MINUTES*
1 Deadlift +
2 Power Cleans +
3 Front Squats
*MINUTES 1-4: (185/135)
MINUTES 5-8: (205/145)
MINUTES 9-12: (225/155)
(Score is Heaviest Weight)
FITNESS (Weight)
WORKOUT (FITNESS)
EMOM x 12 MINUTES*
1 Deadlift +
2 Power Cleans +
3 Front Squats
*MINUTES 1-4: (135/95)
MINUTES 5-8: (155/105)
MINUTES 9-12: (165/115)
(Score is Heaviest Weight)
OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
200m Cool Down Walk
10/10 Single Leg Glute Bridge-Ups
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
8 Cat Cows
8 Alt. Groiners
8 Bootstrappers
10/10 Wrist Circles
Into…
3-4 ROUNDS
8 Up-Downs
8 Barbell Deadlifts
8 Hang High Pulls
8 Elbow Punches
8 Front Rack Lunges