SCFit WOD, August 6, 2021

BySoldierCityFitness

[WOD080621]

Warm-up
Warm-up
1 ROUND
1:00 Bike (EZ Pace)
6 Lunge + Lunge + Kang Squat
10 Up-Downs

Into…

1 ROUND
:45 Bike (Mod)
12 Air Squats
6 Burpees (EZ Pace)

Into…

1 ROUND
:30 Bike (Mod-Hard)
10 Barbell Back Squats
6 Burpees (Fast)

Weightlifting
Back Squat (3-3-3)
*Back Squat
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)

-Rest as Needed b/t Efforts*-

Metcon
“NCMETCON BASELINE II” (AMRAP – Reps)
"NCMETCON BASELINE II"
I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)