SCFit WOD, October 17, 2023
SCFit – Tue, Oct 17
Warm-up
Weightlifting
Power Clean (Weight)
STRENGTH (ALL)
6-4-2 | 4-3-2*
Power Cleans
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the
first.
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
Metcon
PERFORMANCE (Time)
WORKOUT (PERFORMANCE)
3 SETS
200m Run
10 Hang Power Cleans (155/105)
200m Run
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Metcon
FITNESS (Time)
WORKOUT (FITNESS)
3 SETS
200m Run
10 Hang Power Cleans (115/75)
200m Run
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose
(No Measure)
1 ROUND
100m Jog
5 Barbell Upright Rows
10 Alt. Elbow Punches
5/5 Leg Swings
Into…
1 ROUND
100m Run
5 Jefferson Curls
5 Hang High Pulls
10 Alt. Groiners
Into…
1 ROUND
100m Sprint
5 Clean Deadlifts
5 High Hang Muscle Cleans*
10 Alt. Cat Cows
*Emphasize quick cycling for the workout