SCFit WOD, December 15, 2022
SCFit – Thu, Dec 15
Warm-up
Weightlifting
Metcon (Weight)
EMOM X 8 MINUTES
3 TNG Power Snatches*
*Start Light and build to Moderate
(Score is Weight)
Metcon
Metcon (Time)
FOR TIME*
1-2-3-4-5-6-7-8-9-10
Power Snatches (95/65)|(65/45)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
* Complete a 100m Run after Each Full Round
(Score is Time)
COOL DOWN
FOR RECOVERY
2:00 EZ Cardio
:45/:45 Hurdler Stretch
:45/:45 Groiner Stretch
1:00 Child’s Pose
-Rest As Needed b/t Sets-
(No Measure)
2 ROUNDS
1 00m Run
6 PVC Pass Thru + Lunge
6 Scarecrow Snatch*
8 Kip Swings
Into…
1-2 ROUNDS (Time Permitting)
6 Snatch Grip Deadlifts
6 Upright Rows
6 Hang High Pulls
6 Hang Muscle Snatches
*Pull PVC up until elbows cannot get any higher. They quickly turn
over and punch the PVC overhead. Trace the same path on the way
down.