SCFit WOD, February 14, 2022
[WOD021522]
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 10 Up-Downs + Max Plank
MIN 2 – 10 Barbell Deadlifts + Max Groiners
MIN 3 – 10 Hang Muscle Cleans + Max Elbow Punches
MIN 4 – 10 Jump Squats + Max Boot Straps
MIN 1 – 10 Up-Downs + Max Plank
MIN 2 – 10 Barbell Deadlifts + Max Groiners
MIN 3 – 10 Hang Muscle Cleans + Max Elbow Punches
MIN 4 – 10 Jump Squats + Max Boot Straps
Weightlifting
Metcon (Weight)
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…
1 Clean Deadlift
+
1 Hang Power Clean (Below the Knee)
+
1 Power Clean
(Score is Weight)
Metcon
CUPID SHUFFLE (AMRAP – Reps)
NCFIT BENCHMARK WORKOUT
"CUPID SHUFFLE"
"CUPID SHUFFLE"
EMOM x 14 MINUTES*
MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)
MIN 2 – 2 Burpees Over Bar + Max Power Cleans
MIN 3 – 3 Burpees Over Bar + Max Power Cleans
MIN 4 – 4 Burpees Over Bar + Max Power Cleans
…and so on until Round 14
MIN 14 – 14 Burpees Over Bar + Max Power Cleans
*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.
(Score is Total Reps of Power Clean)