SCFit WOD, April 1, 2022
[WOD040122]
Warm-up
Warm-up
3 SETS
15 Toe Touch Jumping Jacks
5/5 Split Squats*
5 Push-Up to Pike
10 Elbow Punches
5 OH Press**
15 Toe Touch Jumping Jacks
5/5 Split Squats*
5 Push-Up to Pike
10 Elbow Punches
5 OH Press**
*Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges.
**Round 2 perform Push Press, Round 3 perform Press from the Split Position
Weightlifting
Split Jerk (5×2)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
5 SETS*
2 Split Jerks
*All working sets should be Heavy…about 80-90% of 1-Rep Split Jerk. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 5 of 8