SCFit WOD, December 21, 2021
[WOD122121]
Warm-up
Warm-up
3 SETS (7:00 CAP)
8 Behind the Neck Press
:20 Overhead Hold
6 Up-Down Step-Ups
:20 Tall Plank
8 Tuck-Ups
8 Behind the Neck Press
:20 Overhead Hold
6 Up-Down Step-Ups
:20 Tall Plank
8 Tuck-Ups
Weightlifting
Metcon (Weight)
STRENGTH
EVERY 1:30 x 6 SETS
Build to a Heavy Complex…
EVERY 1:30 x 6 SETS
Build to a Heavy Complex…
1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat
*Start Moderate & Build to Heavy.
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 Power Snatch (Athlete Choice, AHAP)*
2 Burpee Box Jumps (30/24)
4 Handstand Push-Ups
1 Power Snatch (Athlete Choice, AHAP)*
2 Burpee Box Jumps (30/24)
4 Handstand Push-Ups
*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press