SCFit WOD, August 3, 2023
3×2 (80-90%)*
Split Jerk
*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.
(Score is Weight)
Week 5 of 8 Oly Cycle
WORKOUT (PERFORMANCE)
AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (185/135)
200m Run
10 Shoulder To Overhead (155/105)
400m Run
15 Shoulder To Overhead (135/95)
600m Run
20 Shoulder To Overhead (95/65)
800m Run
25 Shoulder to Overhead (65/45)
*If an athlete completes the final round
of 800m Run + 25 Shoulder to Overhead,
they begin back at the top. The BB
weight will stay at the final weight of
(65/45).
(Score is Total Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (135/95)
200m Run
10 Shoulder To Overhead (115/75)
400m Run
15 Shoulder To Overhead (95/65)
600m Run
20 Shoulder To Overhead (75/55)
800m Run
25 Shoulder to Overhead (45/35)
*If an athlete completes the final round
of 800m Run + 25 Shoulder to Overhead,
they begin back at the top. The BB
weight will stay at the final weight of
(45/35).
(Score is Total Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS (6:00 CAP)
100m Run @ Mod Pace
6 Empty Barbell Strict Press
6 Air Squats
6 Straight Leg Sit-Ups
6 Cat Cows
Into…
2 ROUNDS
200m Run @ Hard Pace
6 Empty Barbell Push Press
6 Jumping Lunges
6 V-Ups
6 Broad Jumps