SCFit WOD, October 3, 2023
SCFit – Tue, Oct 3
Warm-up
Weightlifting
Power Clean (Weight)
STRENGTH (ALL)
10-8-6-8-6-4*
Power Cleans
*Start Light and build to Mod+. The second wave should be heavier than the first.
(Score is Weight)
Week 1 of 5
Strength | Wave-Loading Cycle
Metcon
PERFORMANCE (Time)
WORKOUT (PERFORMANCE)
8 ROUNDS FOR TIME
3 Hang Power Cleans (185/135)
6 Toes to Bar
9 Up-Down Over Bar
(Score is Time)
FITNESS (Time)
WORKOUT (FITNESS)
8 ROUNDS FOR TIME
3 Hang Power Cleans (135/95)
6 Toes to Something
9 Up-Downs
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Empty Barbell Upright Rows
5/5 Shoulder Cars Against Wall
10 Wide Grip Empty Barbell Bent Over Rows
-Rest as Needed b/t Sets-
(No Measure)
WARM-UP
EMOM x 8 MINUTES
MIN 1 – 8 Scap Pull-Ups + Max Kip Swings
MIN 2 – 8 RDL + Max Glute Bridge-Ups
MIN 3 – 8 Scap Push-Ups + Max Alt. Shoulder Taps
MIN 4 – 8 Hang High Pulls + Max Elbow Punches