SCFit WOD, September 13, 2023
EMOM x 8 MINUTES
1 Power Clean +
2 Hang Power Clean
*Start Light and build to Moderate+.
(Score is Weight)
WORKOUT (PERFORMANCE)
4 SETS
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (115/75)
SET 2: (135/95)
SET 3: (155/105)
SET 4: (185/135)
(Score is Total Time)**
**Combine your times from all 4 efforts.
Do not include 2:00 rest in Total Time
Score.
WORKOUT (FITNESS)
4 SETS
10 Toes to Something
8 Hang Power Cleans*
6 Toes to Something
4 Power Cleans
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (75/55)
SET 2: (95/65)
SET 3: (115/75)
SET 4: (135/95)
(Score is Total Time)**
**Combine your times from all 4 efforts.
Do not include 2:00 rest in Total Time
Score.
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Zottman Curls
1:00 Lat Foam Roll
10 Banded Ws
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
:45 Jumping Jacks
10 Barbell Deadlifts
10 Upright Rows
10 Tuck-Ups
Into…
2 ROUNDS
8 Scap Pull-ups / Scap Depressions
10 V-Ups
5 Tall Jumps
10-12 Alt. Elbow Punches