SCFit WOD, August 2, 2021 – Soldier City Fitness

[WOD080221]

Warm-up

AMRAP x 5 MINUTES
20 Plate Hops
10 Step Ups
10 Plate Ground to Overhead
5 Push-Up to Pike

Into…

2 ROUNDS
7 Box Jumps
10 Elbow Punches
5 Push Press
5 Front Squat

Weightlifting

Shoulder Press (3-3-3)

Strict Press
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Metcon

Metcon (Time)

3 ROUNDS FOR TIME
21 Thruster (95/65)|(65/45)
21 Box Jumps (24/20)

(Score is Time)

COOL DOWN
FOR RECOVERY
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (L)

(No Measure)