SCFit WOD, December 2, 2022 – Soldier City Fitness

SCFit – Fri, Dec 2

Warm-up

Workout

WARM-UP

AMRAP x 4 MINUTES

4 Burpees

6 Alt. Lunges

8 Glute Bridge-Ups

Into…

1-2 ROUNDS (Time Permitting)

6 Clean Deadlifts

6 Hang High Pulls

6 Hang Muscle Clean + Elbow Punches

4 Clean Drop Drills*

*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.

Weightlifting

Metcon (Weight)

STRENGTH

EVERY 1:30 x 6 SETS*

1 Power Clean

2 Hang Power Cleans

*Start Light and build past workout weight.

(Score is Weight)

Metcon

ELIZA-PLUS (Time)

NCFIT BENCHMARK WORKOUT
"ELIZA-PLUS"

FOR TIME
27-21-15-9
Power Clean (135/95) | (95/65)
Ring Dip*

*Scale to HRPU