SCFit WOD, October 23, 2023
SCFit – Mon, Oct 23
Warm-up
Weightlifting
Power Clean (Weight)
STRENGTH (ALL)
12-10-8*
Power Cleans
*Start Light and build to Moderate. This is a deload week.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
OPTIONAL COOL DOWN (ALL)
1-2 SETS
10 Slow Alt. Scorpions
1:00/1:00 Lizard Pose
1:00/1:00 Couch Stretch
-Rest As Needed b/t Sets-
(No Measure)
2 ROUNDS
5/5 Staggered Stance Good Mornings
10 Scap Push-Ups
5 Push-Up to Pike
10 Lunges + Twist
5 Jumping Air Squats
Into…
1 ROUND
10 Slow BB Deadlifts
8 Upright Rows
6 Cuban Presses*
12 Alt. Elbow Punches
6 Hang Muscle Cleans
*Complete an Upright Row, sweep the elbows through to bring the BB into the
FR, and the Press Overhead. Reverse the steps on the way back down.