SCFit WOD, April 20, 2023
SCFit – Thu, Apr 20
Warm-up
Weightlifting
Back Squat (Weight)
3×2*
Tempo Back Squat (11X1)
*Keep weight Heavy+ across all sets.
Remember Reading Tempo…
(Score is Weight)
Week 4 of 5 Tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
4 SETS*
AMRAP x 3 MINUTES
1-2-3-and so on…
Front Squats (135/95)
2-4-6-and so on…
Up-Down Over Bar
-Rest 1:30 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog
(No Measure)
1-2 ROUNDS
8 Up-Downs
8 Alt. Groiners
8 BB Elbow Punches
8 BB Good Mornings
Into…
1 ROUND
6 Up-Downs Over the Bar
6 Cossack Squats
6 BB Hang Muscle Clean
6 BB Front Squats